Happy Sunday, All Kine Fam! Welcome to the final week of workouts for 2024. We have an exciting schedule lined up, filled with assessments, 12 Days of Christmas WOD, and opportunities to reflect on our progress. Here’s what to expect:
**Monday:
- Strict Press Assessment: Focus on stability and lockout overhead.
- Workout: Two 8-minute AMRAPs:
- First: 20 single-arm dumbbell push presses, 15 burpees, 50 double unders.
- Second: 15 push-ups, 15 sit-ups, 50 single unders.
**Tuesday (Christmas Eve):
12 Days of Christmas Workout: A fun, memorable workout. Join in for a fun sweaty session before Christmas!
**Wednesday:
Merry Christmas: No workouts. Enjoy a wonderful Christmas day with family or friends.
**Thursday:
- Workout: 25-minute session involving:
- 3 rounds of 15 hang power cleans, 10 box jump overs, and a 100-meter run, with rest intervals.
**Friday:
- Deadlift: Accumulate sets of 3 deadlifts, not exceeding 85% of your max.
- Assessment Workout: “Diane,” featuring deadlifts and handstand push-ups.
**Saturday:
- Upper Body Pulling: Weighted or strict chin-ups every 90 seconds.
- Partner Workout: 12-minute AMRAP of:
- 15 American kettlebell swings, 12 calorie bike or row, 9 burpees to a 6-inch target, alternating with your partner.
Important Notes:
- Warm-Up: Ensure you arrive on time to complete warm-ups before your workouts.
- Level Considerations: Check your individual levels for modifications and guidance throughout the week.
Mark and I, along with all your coaches, want to wish you a very Merry Christmas! Thank you for your dedication and hard work this year. Let’s finish 2024 strong and enjoy the fitness community we’ve built together. Have a fantastic week!
