Monday December 6th:
Warm up – 100’ walking lunge + 15 banded good mornings + 10 inch worms + 200 m row
10 rounds for time
4 d ball over shoulder
6 cal row
8 box jumps
4 x 2:00 AMRAPs rest 1:00 between
10 Burpee box jump overs + max calorie row in remaining time
3x failure – banded Tricep push down
3x 20 – jumping air squats
Wednesday December 8th:
Warm up – 200 m run + 15 squat jumps + 10 burpees + 100’ Spider-Man crawl
2 minute intervals rest 1:00 between
10 cal row + 10 KB goblet squats + max sit ups
Workout is done when you accumulate 100 sit ups
12:00 AMRAP
200 m run + 12 db snatches + 6 box jumps
3 sets
12-15 DB bench press
12-15 DB bicep curls
12-15 v ups
Friday December 10th:
Warm up – you go I go x 5
6 calorie sprint + 3 burpees
AMRAP 6:00 x 4 rest 2:00 between
1- 7 calorie row + 14 sit ups + 7 KB goblet squats
2- 200 m run + 10 wall balls + 10 KB swings
3- 7 cal bike + 7 burpee box jump overs + 14 lunges (7 each leg)
4- 400 m run + 20 KB box step overs + max cal row
8:00 emom
1 burpee
2 wall balls
3 burpees
4 wall balls
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