Merry Christmas to our Route 7 National family!
The gym is CLOSED today – rest up and we’ll see you tomorrow!

Strength
Every 2:00, 3 Rounds
1) 15 Banded Overhead Tricep Extension + 10 Dumbbell Bench Press
2) 15 Banded Hammer Curls + 10 Ring Rows
3) :30-:45 Plank + :15 Plank Get Ups

Conditioning
For Time:
250/200m Ski (FX: 200/150m) (RX+: 300/250m) (1:00 Cap)
80 Double Unders (FX: 60) (RX+: 120)
20 Burpees to 12″ Target (FX: 6″)
*8:00 Cap

Conditioning
“12 Days of Christmas”
For Time:
1 Clean and Jerk (155/105) (FX: 135/95)
2 Ring Muscle Ups (FX: Chest to Bar Pull-Ups)
3 Handstand Push-Ups (4″ Deficit for Men) (FX: Handstand Push-Ups)
4 Front Squats (155/105) (FX: 135/95)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (32/24) (FX: 24/16)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Chest to Bar Pull-Ups (FX: Pull-Ups)
11 Shoulder to Overhead (155/105) (FX: 135/95)
12 Rope Climbs
*Compare to 12/19/22
*Complete the workout with the same structure as the song: 1 then 2,1, then 3,2,1, then 4,3,2,1, etc.

Strength
Every 2:00, 3 Rounds
1) 100′ Forward Sled Pull
2) 50’/50′ Mixed Dumbbell Overhead and Kettlebell Farmer’s Carry (KB or DB)
3) :15-:30/:15-:30 Starfish Side Plank (FX: Side Plank)

Conditioning
Every :30, 6 Rounds
1) AMRAP Calorie Bike
2) Rest
3) Rest
4) Rest
*Score is lowest Calorie round

Strength
Every 2:00, 3 Rounds
1) 8/8 31X-Tempo Single Kettlebell Front Rack Bulgarian Split Squat (FX: Bodyweight or Goblet)
2) 8/8 X13-Tempo Single Dumbbell Row
3) 10-15 Row Erg Pike-Ups (FX: Tuck-Ups)
*3s tempo down/eccentric, 1s pause at bottom of Split Squat/Top of Row

Conditioning
AMRAP 12
20/15 Calorie Row (FX: 15/11)
80 Crossover Single Unders (FX: 60 or Double Unders)
20 Toes to Bar (FX: 15)