Friday Jan 2 A) 6 Min AMRAP 200 M Row 10 Lateral squats 50′ Single Arm OH Carry/ Side B) 5 Minute TGU Circuit 5 TGU Sit Up to Elbow/side 5 KB Windmills/ Side 5 Single Leg GHB/ Side C) 5-6 Rounds E2MOM 10 KettleBell Swings 10 Goblet Squats Double KB Front Rack Carry X…

Happy New Year A) 200 M Walk 20 Jumping Jax 20 Reverse Lunges 5 Worlds Greatest Rotations/ Side 10 Supine Windshield Wipers B) 5 Rounds 10 Push Ups 10 Squats 10 Sit Ups C) 800 M Walk (1/2 Mile)

Wednesday 12/31 A) 3 Rounds 200 M Run Rest 1/2 Work Time B) 4 Rounds EMOM Min 1: 5 Burpees + AMRAP Jump Rope Min 2: 10 KB dead Lift + 50′ SA Farmers Carry each Arm Min 3: 100′ Sled Push + 400′ shuttle Run (AMRAP) Min 4: Rest C) Core Finisher :20 on…

Tuesday 12/30 A) Warm Up 500 M Bike 20 Walking Lunges 500 M Bike 20 Hip Thrusters 500 M Bike 20 Lateral Band Walks B) 5 sets Back Squats 5-4-3-2-2 10 Band Pull aparts btw sets C) 3 Rounds 2 Min On/ 1 Min Off 7 HPCs 7 Thrusters AMRAP Bike

Monday 12/29 A) 4 Rounds :10 Sec PU Bar Hold :10 Sec Ring Rows :10 Sec Ski Rest :30 Sec (Increase Ski Effort each Round B) 3 sets 5 Plank Raises + 20 Sec Hold 8 Prone Bench Supported DB Rows w/ 2 Sec Lower C) 3-4 Rounds 2 Min on/ 1 Min Off 10…

Saturday 12/27 A) 3 Rounds (11 Minutes) Every Minute : 1: Cals on any Machine 2: 5 RR- 5 PU- 10 Squats 3: 10 Mountain Climbers + 10 Sit ups 4: Rest B) 10-9-8-7-6-5-4-3-2-1 Cals on Machine DB HPC ( 12 Min Cap or if time go back up)

Friday 12/26 A) 3 Rounds :30 Sec Row r- :15 :15 Sec Lat Skier Hops Rest :30 Sec B) 5 Min Circuit TGU Work 5 OH Rev Lunge 3 TGU Sit Up to Elbow/Side 6 SL Hip thrusters C) AMRAP X 10 250/300 M Row 15 KBS SA Front Rack Carry X 100/Side

Thursday 12/25 A) 5 Min Circuit 10 Squats 5 Inch Worms 3 Push Ups Rest Min B) 5 Min Circuit 12 Shoulder Taps 12 Alt V Up 12 Hip Thrusters C) 5 Min Circuit 20 Lunges 10 No PU Burpees 20 Mountain Climbers D) 5 Rounds :30 On/ :30 Off Flutter Kicks Supine Heel Touches…

Wednesday 12/24 Xmas Eve A) 12 Days (Variation) 1 DB Squat Clean Thruster 2 DB Thrusters 3 Push Press 4 HPC 5 Burpees 6 Ring Rows 7 Push Ups 8 Lunges 9 Kettle Bell Swings 10 Mountain Climbers 11 Sit Ups 12 Jump Rope B) Continued 12 Jump Rope 11 Sit Ups 10 Mountain Climbers…

Tuesday 12/23 A) 4 Rounds :30 on/ :30 Off Jump Rope Bar or Ring Hold Ski or V Ups B) 3 Rounds 10 Plank Row 10 Plank Raise + 10 Sec Hold C) 3 Rounds 10 Cal ski 10 Gorilla Rows 10 Hanging Knee Raises 10 Ball Slams