BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

12 Days of Christmas (Time)

12 Days Of Christmas

1 – Snatch 95/65(RX) – 135/95(RX+)
2 – 100m Run
3 – Clean And Jerk 95/65(RX) – 135/95(RX+)
4 – Bar Muscle ups(RX) – Ring Muscle ups(RX+)
5 – KB Swing 53/35(RX) – 70/53(RX+)
6 – Box Jump 24/20(RX) – 30/24(RX+)
7 – T2B
8 – C2B Pull Up
9 – Kipping HSPU(RX) – Strict HSPU(RX+)
10 – Wall Ball 20/14(RX) – 30/20(RX+)
11 – Burpee
12 – Thrusters 95/65(RX) – 135/95(RX+)

Class work should be completed in 45 min. Make sure the scale is appropriate. RX is 95/65 RX+ is 135/95
Scaling Options:

BMU/RMU = Burpee Pull-Ups

Box Jump = Box Step Ups

T2B = Hanging Knee Raises or V-Ups

C2B = Pull-Ups, Banded Pull-Ups, DB Rows

HSPU = DB Push Press or DB Strict Press