Friday 11/14 A) 1 Min On/1 Min Off 5 Rounds 5 Squats 5 Push Ups :15 Sec Bike Hill Sprint B) 3 Rounds 10 Burpees 20 Wall Ball 30 Box Steps 10 Ball Slams 20 Kettlebell Swings 30 Jump Rope (10 C Ski)

Thursday 11/13 A) 5 Min AMRAP 100 M Run 20 Mountain Climbers 20 Jump Rope B) 3 Rounds Partner Banded Run X 50ft Side Banded Shuffle L X 50ft Side Banded Shuffle R X 50ft C) Every 2 Minutes X 5 Rounds 8 DB HPC 2 OH 8 Box Jumps (Plate) 1 Shuttle Run (Add…

Wednesday 11/12 A) 5 Minute Circuit 200 M Bike 5 Inchworms 10 Walking Lunges B) 3 Rounds 6 Split Squats/side 6 Landmine Press/side C) 3 Rounds Every 3 Minutes 10 Goblet Squats 500M Bike 10 DB Push Press L 10 DB Push Press R

Tuesday 11/11 A) 3 Rounds 100 M Ski 10 Jumping Jacks (Add 5 Jumping Jax/ Round) B) 3 sets 5 Feet Elevated Jack Knife Chin Ups (3 Second Lower) 5 Staggered Stance DB RDLs /Side C) 6 Rounds 5 Ring Rows 10 Ball Slams 10 KBS

Monday 11/10 A) EMOMX5 2 No Push Up Burpee Lateral Step 10 Lateral Hops 100Ft Side shuffle B) 3 Rounds 8 DB Bench Press 12 Alt Single Arm/Leg V Up 10 Band Pull Aparts C) Every 2 Minutes X 5 Rounds 5 Hanging Knee/Leg Raises 10 Lateral Box Steps 6 Calorie Row

Sunday 11/9 A) Where Did Summer Go?

Saturday 11/8 A) 6 Rounds Every 3 Minutes 4 Rotational Ball Slams to Wall/Side :10 Sec Rope Slam 50′ Sled Push 50′ Sled Drag 50′ Heavy Carry B) 3 Rounds 20 Russian twists 20 Flutter Kicks :20 Sec Side Plank/ Side

Friday 11/7 A) 5 Minute Circuit :30 on/:30 Off 5 Squats 5 Push Ups (Any Variation) B) Bike Hill Tabata :20 On/ :10 Off X 8 Rounds (4 Minutes) C) 2 rounds. 10 Burpees 20 Wall Ball 30 Box Steps 10 Ball Slams 20 KettleBell Swings 30 Jump Rope D) If time 2 Rounds 20…

Thursday 11/6 A) On the Minute X5 1 Shuttle Run 1 Side Shuffle run down and back L+R) 50 Ft Sled Push B) 3 Rounds BB Staggerd Stance RDL X 5/Side Half Kneeling Landmine Press X 5/Side C) For Time 5 Rounds 8 DB HPC + Overhead (Press, Push Press, Push Jerk) 8 Box/Plate Jumps…

Wednesday 11/5 A) On the Minute X 5 10 Alt. Reverse Lunge Steps AMRAP Cal Bike B) 3 Rounds Split Squats X 5/Side 10 Alt Psoas March C) 10 Min Circuit 10 DB Front Squats 500 M Bike 10 DB SA Push Press Left 10 DB SA Push Press Right