Tuesday 1/20 A) 5 Minute Circuit 100 M Run 10 Side Plank Rotations 10 Hip Thrusters 10 Alt Curtsy Lunge B) 4 Sets SL Box Sit to Stand X 6/Side (Lower Box) 2 TGU/Side C) 3 Rounds 150M Run 12 Lat Box steps 100′ Farmers Carry 150M Run Rest 1-1.5 Min

Monday 1/19 A) Warm Up Bike :20/:20/:20 30′ Walking Lunges Bike :20/:20/:20 30′ Walking Good Mornings Bike :20/:20/:20 30′ No PU Inch Worms (Each Bike is increase effort every :20 Sec) B) 3 Rounds Staggered Stance RDL X 6/Side Single Arm Incline Bench X 8-10/Side C) 10 Minute Circuit 100′ Sled Push 10 Alt Bench…

Thursday 1/15 A) 6 Minutes :30 on/off Inchworms Samson Stretch Bike Two Times Through B) 3 Times Through Relay 100′ Partner Banded Run C) 15 Min AMRAP 200 M run/row/500 Bike 1-2-3-4-5-6-etc HPC Push Press Cals on Machine (Different)

Monday 1/12 A) 3 Rounds Bike- :20/:20/:20 Easy/ Hard/ Standing 10 SL Good Morning 30′ Bear Crawl B) 3 sets 8 Staggered Stance RDL/ Side 8 Incline Bench Press C) 10 Minute Circuit 10 Push Ups 50′ Sled Push 10 Ring Rows 50′ Sled Push 20 Flutter Kicks 50′ Sled Push

Friday 1/9 A) 4 Rounds 5 Inch Worms 20 Swimmies 100M Ski Rest 30-60 Sec B) 3 Rounds BB Strict Press X 6 :30/ :20/ :15 Sec Plank Supine Heel Touches C) 12 Min AMRAP 150 M Ski 15 KBS 15 Sit Ups 10 Ball Slams 30 Jump Rope

Thursday 1/8 A) 5 Minute Circuit 10 Banded SA Press/Side 10 Banded Bent Over Rows 50′ Hi Knee Jog 50′ Butt Kicks 20′ Banded Lateral Walk/ side B) 15 Min AMRAP 500 M Bike 5 Dead Lifts 100′ Farmers Carry And 1-2-3-4-5…Etc Burpees Shuttle Runs (50’=1)

Wednesday 1/7 A) 5 Min Circuit 20 Row Pulls for Distance 12 Ring Rows 12 Rev Lunges +#/ Round B) 6 Min Circuit 100′ Sled Drag 100′ Farmers Carry 10 BB Bent Over Rows C) 3 Rounds 400/500 M Row 4 DB No Push Up Burpees 8 Plank Row 12 DB Walking Lunges Rest as…

Tuesday 1/6 A) 3 Rounds :10 Walk (Building) :10 Jog (Building) :10 Run (Hard) 8 Hip Air Plains/ Side 100′ Side Shuffle B) 3 Rounds 10 Alt Box Sit to Stand (Add Goblet Weight) 8 SL Hip Thruster/ Side 2 TGU/ Side C) 10 Min 20 Jumping Jax 20 Mountain Climbers 10 Air Squats 100…

Monday 1/5 A) 3 Rounds Bike for Distance 10 Tyson Push Ups 10 Banded Donkey Kicks/ Side B) 3 sets Staggerd Stand RDL X 6/Side Incline DB Bench Press X 6 C) 9 Minutes 10 Floor Press/ Bench Press 10 Band Pulls 5 Bench Dips 100′ sled Push

Saturday Jan 3 A) 2 rounds. 200 M Run 20 Box Steps/Jumps 250 Row 20 SA DB Row (10/Side) 500 M Bike 20 SA DB Floor Press (10/Side) B) 6 Min AMRAP 10 Cal Row 10 Single Arm DB Snatch R. 10 Single Arm DB Snatch L. 10 Goblet Squats C) 6 Min AMRAP 10…