Monday

A1. Curtsy Lunge, 4 x 6/leg, rest 30 sec b/w legs

A2. Cossack Squats, 4 x 6/leg, rest 30 sec b/w legs

A3. Hip Extensions @ 4022, 3 x 15, rest 30 sec (hold weight if possible)

25lbs
A4. DB Bicep Curls @ 5010 tempo, 3 x 12 reps, rest 90 sec **5 sec on the
way down to FULL extension

+

7 min @ 80%

Bike 10 Cals

10 Air Squat

10 V-Ups

3

Rest 3 min

7 min @ 80%

Run 200m ( 1 Run, 200m x2 )

10 Box Jump Overs, 24”

3
Tuesday

10 min @ 70%

Run 400m

10 DB Thrusters, 25#/H

Rest 5 min

10 min @ 70%

100 Jump Ropes

10 GH Sit Ups just back to parallel

10 PushUps @ 3010 tempo **3 sec down

Rest 5 min

10 min @ 70%

Row 350m

10 No Push-Up Burpees over the Rower

Wednesday

A1. Lateral Sled Drag w/ harness around waist, 4 x 30 sec each direction w/
90# on top, rest 60 sec

A2. Strict Ring Pull-Ups @ 30X1, 4 x 6-7, rest as needed **add weight if
possible **If elbows hurt, do single arm Bent Row w/ DB’s
7

B1. Single Leg Double DB Good Morning (same as RDL but now hold bar on back
instead of DB’s) w/ foot elevated @ 3010, 3 x 8-10/leg, rest 60 sec **focus
on pushing back food into wall and hips towards wall
10

B2. Banded Tricep Extensions @ 5010, 3 x 12 reps, rest 90 sec **press down
fast and then 5 sec on the way back up.
12

C1. DB Reverse Fly’s, 3 x 12 reps, rest as needed

12lbs

C2. HS Hold, 3 x 45 sec, rest as needed

C3. Jefferson Curl w/ 5# @ 3030, 3 x 5 reps, rest as needed-
https://www.youtube.com/watch?v=bYRbXGbAq8A

Thursday

Did class so I would be ready for 12 days of Christmas

A. Ring Dip Support Hold, 3 x 20-30 sec support, rest as needed

+

Row 500m @ 2:00/500m, rest 60 sec x 4 sets  **note change in rest interval

Rest 5 min

15 min EMOM

1st- 5 Burpee Box Jumps, 24”

2nd- 8 Toes to Bar + 8 Wallball, 20#

3rd- 30 sec Double Under Practice

Rest 4 min

Row 2000m @ 2:10/500m

Friday

12 Days of Christmas  (1hr 17min)


Run 10 min easy pace

Then

Run 4 x 3 min @ high effort, rest/walk 1:00 min *each 3 min should cover
same distance

Then
Run 5 min easy pace