Monday 12/22 A) Warm Up 500 M Bike Then 3 Rounds: 10 rev Lunges 10 Banded Clam Shells/Side 100 Ft SA Front Rack Carry B) 3 Rounds Seated Single Arm Arnold Press X6 Bicycle Squats X 6 (Ad #) C) 9 Min AMRAP 7 HPC 7 Thrusters 250 M Bike

Saturday 12/20 A) EMOM X 6 1: Bike 2: Box Step Ups X 18 3: Ski 4: 18 Sit Ups 5: Run 6: Push Ups X 9 B) For Time (15 Min) 2-4-6-8-10-8-6-4-2 Calorie on Machine Box/ Plate Jumps Dumbell Hang P Snatch

Friday 12/19 A) 5 Min Warm Up 300 M Row 10 No PU Burpee Erg Step Over B) 3 sets 3 Overhead KB Reverse Lunges 6 TGU Sit Up to Elbow /Side C) EMOM x 12 1: 10 KettleBell Swings + 6 G Squats 2: Row 100 M

Thursday 12/18 A) One time through 500 M Bike 10 Banded Clam Shells/Side 500 M Bike 10 Full ROM -Pushups (Neg) B) 3 Rounds 6 SA Dumbell Floor Press/Side 6 DB Rear Foot El Split Squat/ Side C) 4 Rounds 2 Min On/ 1 Min Off 500 M Bike 15 WallBall AMRAP Walking Lunges

Wednesday 12/17 A) 5 Rounds :30 Sec Walk :30 Sec Run (Run Stronger Each Round) B) 3-4 Rounds 1: Mountain Climbers X 10 + 100 M Sled Push 2: 10 Single Arm KB DL + 50′ FC/Side 3: 5 Ball/Bag Ground to Shoulder / side 4:Burpee Shuttle Runs (Down & Back + 1 Burpee) 5:…

Tuesday 12/16 A) 4 Rounds 20 Jump Rope :20 Sec PU Bar Bent Arm Hold 5 Strict Burpees B) 3 Rounds 10 SeeSaw Bench Supported Row 5 Side Plank Raise + 10 Sec Hold C) 8 Min AMRAP 8 Cal Ski 8 Gorilla Rows 8 Hanging Knee Raises/ Sit Ups 8 Ball Slams

Monday 12/15 A) 700M Bike Then: 3 Rounds 10 Lunges 20′ Banded Lateral Walk 50′ SA Overhed Carry B) 3 Rounds 10 Heel Elevated Goblet Squat 6 SA Strict Press/ Side C) Every 2 MOM 7 HPC 7 DB Thrusters 250M Bike

Saturday Dec 13 A) EMOM X 5 1: Bike 2: Row 3: Ski 4: Run 5: Bike B) 18 Min AMRAP 1K Bike 2-4-6-8-10… Burpees Jumping Jack (No Push Up) Box Step Ups (Jumps/ Over) Plank Rows (Pull Ups)

Friday Dec 12 A) 3 Rounds 250 M Row 10 Lat Rower Step Over B) EMOM X 10 1: Row 2: 12 SA Dumbbell Snatch C) 9 Minutes 6 Ring Rows 9 Sit Ups 12 KettleBell Swings 24 Jump Rope

Wednesday Dec 10 A) 3 Rounds :30 Sec Walk :30 Sec Run 10 Band Pass Throughs B) 15 Min EMOM 1: Sled Push X 100′ 2. KB Deadlift X5 into 100′ Carry 3: Burbees X 8-12 (:30) 4 Shuttle Run 5. Rest C) If time 1-2 Rounds :30 on/ :30 off Flutter Kicks Vertical Toe…