Tuesday Dec 9 A) 5 Min AMRAP 5 Cal Ski 50′ Side Shuffle/Side :20 Sec PU Bar Hold 10 Alt V Up B) 3 Rounds Alt Bench Supported Row X 10 10 Side Plank Raises C) 5 Min AMRAP 2-4-6-8… Cal Ski Gorilla Rows Hanging Knee Raise (Sit Up) Rest 2 D) For Time Highest…

Monday Dec 8- Happy Birthday Chance! A) 4 Sets 250 M Bike 10 Lunges 10 Lat Squats 50′ SA FR Carry L/R B) 3 sets Last weeks heaviest Back Squat X 5 See-Saw Press X10 C) 4 Rounds :90 sec on/ :60 sec off 7 HPC 7 Thrusters AMRAP Bike

Saturday Dec 6 A) 5 Min Circuit :30 On/ :30 Off Bike Row Ski Run Bike B) 18 Min AMRAP 6 Calorie Erg 12 Box Jumps/Steps 6 Calorie (Different Erg) 12 Ball Slams (Rest Equals Work time)

Friday Dec 5 A) 3 Rounds 1 Min Row :30 Sec Rest B) EMOM x 10 Min 1: 10 KB Dead Lift (Trap Bar) Min 2: Burpees X 6 C) 10 Min Circuit 5-10-15-20 Kettlebell Swings Jump Rope 300 M Row

Wednesday Dec 3 A) 3 Rounds 20 Sec Walk 20 Sec Jog 20 Sec Run 10 Seated DB Ext Rotations /Side B) EMOM X 15 Min 1: 50′ Sled Push Min 2: 50′ Sled Drag Min 3: 50′ Uneven Carry- R 50′ Uneven Carry- L Min 4: Run Min 5 Rest C) 5 Rounds 15…

Tuesday Dec 2 A) 5 Rounds 5 Cal Ski 5 Ring Rows 10 Plank Shoulder Taps 10 Hip Thrusters B) 3 Rounds Bench Supported KB Rows X8/Side Side Plank x :20 Sec/ Side C) 10 Min AMRAP 2-4-6-8-etc Cal Ski Plank Rows Sit Ups

Monday Dec 1 A) 5 Min Circuit 300 M Bike 5 Goblet Squats 5 KB RDLs 5 KB Swings Overhead Carry X50Ft – L Overhead Carry X50Ft – R B) 4 Rounds Back Squats X 5 Reps (Building) SA Strict Press X 5/Side C) 4 Rounds 2 Min On/ 1 Minute Off 7 DB HPC…

Saturday 11/29 A) 3 Rounds Min 1: Burpees X3 + 10 Mtg Climbers Min 2: No Push Up Burpee to Box X10 Min 3: Sled Push X 100′ Min 4: Rest B) 3 Rounds Min 1: DB Bench Press X 15 Min 2: Goblet Squats X 15 Min 3: Sled Drag X 50′ Min 4:…

A) 10 Minute Circuit :30 On/ :30 Off 1. Bike 2. 5 Ring Rows 6 DB Strict Press (Lite) 7 Squats B) !0 Min Circuit 20 Jumping Jacks 20 Lunges 10 KBS 5 Burpees 5 Cal Ski

Thursday 11/27 ThanksGiving! A) Turkey Trot 5K Run (24 Min- Run/ Bike)