21.12.25 Merry Christmas!

INTENDED STIMULUS

Complete the workout between 20:00-25:00.

Add increasingly more complex movement to each round.

Don’t pace the beginning, start at a faster pace.

Continue to move quickly through the low-rep, simple movements across the workout.

Scale as needed.

AT HOME WOD – 12 DAYS OF FITMAS – PART 2

12 rounds for time:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
– In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

SKILL WORK

Rest, stretch, recover.

STRETCHING

Accumulate:
2:00 seated straddle stretch
– Hold :20 on the left leg, right leg, and in the center

WHITE BOARD BRIEF

Target | 20:00-25:00

Make today all about having fun with your family. Don’t worry as much about the stimulus. Focus more on providing a quality experience.

Communicate your target time to the athletes and highlight that they should always be able to move through reps 3 through 9 with speed. Athletes can tackle this one as prescribed and we’ll just cap them at 30:00 to wrap up the WOD.

Scale movements as needed for your home space.