Tuesday 2/3 A) 4 Rounds 100 M Run 10 Good Mornings 5 Inch Worms 10 Tuck Ups B) 4 Rounds 4 Single Leg Box 2 Stand ++++ 8 TGU Sit Up 2 Elbow C) 9 Min Circuit 300 M Run 30 Box Steps 20 Sit Ups

Monday 2/2 A) 5 Minute Cicuit 1: Bike 2: 7 Push Ups/ 7 Squats 3: 14 Jumping Jax/ Mtn Cbrs 4: 21 Jump Rope/ Flttr Kx B) 3 Rounds 8 Split Stance RDLs/ Side 10 Alt Incline Bench (Rest at Top) C) 6 Rounds 1 Min On/Off 1. Sled Push/ Pull 2. Bike

Friday 1/30 A) 5 Min Team Circuit Teams of 3 Ski Relay P1: Ski P2: Plank P3: Rest B) 3 Sets + 1 Warm Up BB Strict Press X 6 12 Band Pull Aparts C) 4 Rounds 2 On/ 1 Off 9 Cal Ski AMRAP 9 KBS 9 Ball Slams 9 Sit Ups

Thursday 1/29 A) 3 Rounds :20 Sec Jumping Jax :20 Sec Burpees :20 Sec Mountain Climbers 1:00 Min Bike B) 18 Min AMRAP 800 M Bike 20 Wall Ball 50 Jump Rope 20 Ring Rows

Wednesday 1/28 A) Warm Up 60 Sec Row then 3 Rounds 10 Sec PU Bar Hold w/ Bent Knees 10 KB RDL’s 50′ Single Arm OH Carry/ Side B) 5 Minute Review and Set Up Deadlift C) 3 Rounds 3 On/ 1 Off Cals on Row (From Warm Up) Rest :20 Sec 6 Dead Lift…

Monday 1/26 A) 3 Rounds 500 M Bike 10 Alt Down Dog Toe Touches 10 Samson Stretch 10 Alt V Ups B) 3 Rounds 6 Staggered Stance RDL (2 Down- 2 Up) 10 Alt DB Bench Rest at Top C) 3-4 Rounds 50′ Sled Push 50′ Sled Drag 12 Floor Press 50′ Sled Push 50′…

Saturday 1/24 A) 2 rounds. 25 Jumping Jacks Around the worlds x 3/Side :30 Sec 90/90 Switches :30 Sec Alt Bird Dogs Around The World = Continuous Forward Lunge- Reverse Lunge- Lateral Lunge- Curtsy Lunge B) 3-4 Rounds Min 1: 5 Burpees + 12 Mountain Climbers Min 2: 100′ Sled Push Min 3: 5 Box…

Friday 1/23 A) 3 Rounds 9 Cal ski 12 Alt V Ups :20 Sec P Bar Hold B) 3 sets 8 BarBell Strict Press (More # this week) 8 DB Ext Rotations/Side C) 4 Rounds 2 On/ 1 Off 150/200 M Ski 10 Wall Ball 10 Ball Slams AMRAP Sit Ups

Thursday 1/22 A) 6 Minute Circuit :30 Sec On/ :30 Off Bike AltPlank Bird Dogs/ Shoulder Taps Bike Rev. Lunges Bike Floor Angels B) 15 Minute AMRAP Bike 100-200-300M Etc Wall Ball KettleBell Swings 2-4-6-8 Etc Jump Rope 10-20-30-40 Etc

Wednesday 1/21 A) Warm Up Row :40 Sec :20 Sec Pull Up Bar Hold Row :40 Sec 10 Hanging Knee Raises Row :40 Sec :20 Sec Good Mornings B) 5 Minute Skill Work Deadlift Work. Set Up From Floor C) 3 sets 2 Minute On/ 1 Off 3 Single Deadlifts 8 Underhand BB Row 20…