Tuesday 12/31

Warm-up • High Knees • Butt Kicks • Side Shuffle • Soldier Walk • 10 Air Squats • Pec Stretch • Pigeon Pose • Pike Stretch Conditioning 20 min AMRAP 100 Dubs/200 Single 15 KBS #70/55 20 Burpees 15 KB Lunges...

Monday 12/30

Warm-up • 300 m Row 3 rounds: • 10 Walking Lunges • 30 Jumping Jacks • Couch Stretch • Wrist Stretch • 30 sec Pike Stretch • 30 sec Straddle Stretch Strength Clean & Jerk • 3 sets of 5 reps at 75% of 1RM Front Squats • 3 sets of 5 reps at 75% of 1RM Conditioning 3...

Saturday 12/28

30 min AMRAP 3 person team 1 Squat Clean #135/95 2 MU’s 3 Burpees 4 Hang clean #135/95 5 S2OH #135/95 6 TTB 7 Front Squats #135/95 8 Box jumps #30/24 Each person must complete to movements before moving...

Friday 12/27

Warm-up • 100 Single Unders • 50 Double Unders • 10 Triple Unders 2 rounds: • 10 PVC Passthroughs • 10 PVC Good Mornings • 10 PVC Overhead Squats 2 rounds: • 10 Romanian Deadlifts 45/35# • 10 Barbell Thrusters 45/35# Conditioning • 10 min AMRAP • 10 Cal Bike • 5 Power...

Thursday 12/26

Warm-up • 300 m Row • Couch Stretch • Pike Stretch • Straddle Stretch 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs • 10 PVC Overhead Squats Strength Back Squat • 3 sets of 5 reps at 75% of 1RM Deadlifts • 3 sets...