Monday 12.16.24
EVERY 4:00 FOR 5 SETS
1:30 Cardio Choice
10/10 KB OH Marches
10 KB Russian Swings
-Plank Hold In Remainder-
Rest 1:00 between sets
Tuesday 12.17.24 Move 45 at Home
AMRAP x 22 MINUTES
100 Single Unders
20 Alt. Jumping Lunges
15 Burpees
10 Laying Leg Lifts
5 Push-Ups
Wednesday 12.18.24
8 MIN AMRAP:
12 DB Suitcase Shrugs
12 DB Strict Press
12 Counterbalance Squats
-Rest 2:00-
10 MIN AMRAP:
8 Cals on Bike (12 Rower)
16 Alt. Cossack Squats
2 Lateral Plank Walks
Thursday 12.19.24 Move 45 at Home
EMOM x 8 MINUTES
MIN 1 – Cardio Choice
MIN 2 – Shoulder Tap + Mountain Climber
-Rest 2:00-
AMRAP x 12 MINUTES
12 Up-Down + Tall Jump
12 Surrenders
24 Crossbody Mountain Climbers
Friday 12.20.24
PARTNER FRIDAY!
18 MIN AMRAP:
2 Double DB Hang Power Cleans
4 Double DB Push Jerks
6 Farmer’s Carry Lunges
P1 completes 1 Round while P2 holds a challenging weight med ball.
Optional Finisher:
AMRAP x 5 MINUTES
7 DB Around the World (L)
7 DB Around the World (R)
14 Standing Skull Crushers
Saturday 12.21.24
AMRAP x 21 MINUTES
6 DB Slides
4 V-ups/Alt. V-Ups
2 Step Ups
*Every round, the DB Slides go up by 6 reps, the V-Ups go up by 4 reps, and the Step-Ups go up by 2 reps.
R1 = 6-4-2 / R2 = 12-8-4 / R3 = 18-12-6…and so on…