Monday 12.09.24
AMRAP x 7 MINUTES
1:00 Sled Push
50 Single Unders
7 Double DB Hammer Curls
-Rest 1:00-
AMRAP x 7 MINUTES
1:00 Sled Push
50 Single Unders
7 Double DB Bicep Curls
-Rest 1:00-
AMRAP x 7 MINUTES
1:00 Sled Push
50 Single Unders
7 Double DB/Plate Y’s
Tuesday 12.10.24 Move 45 At Home
ON A 5:00 RUNNING CLOCK…
30 Alternating Lunges
15 Push Up + Shoulder Tap + Shoulder Tap
30 Sit Ups
Max Burpees in Remaining Time
-Rest 2:00-
ON A 7:00 RUNNING CLOCK…
50 Alternating Lunges
25 Push Up + Shoulder Tap + Shoulder Tap
50 Sit Ups
Max Burpees in Remaining Time
-Rest 2:00-
ON A 5:00 RUNNING CLOCK…
Max Plank Hold*
*If you drop, complete 20 Air Squats
Wednesday 12.11.24
EMOM x 25 MINUTES*
MIN 1 – Cardio Choice 1
MIN 2 – DB Ground to Overhead (Single or Double)
MIN 3 – Sit-Ups
MIN 4 – Cardio Choice 2
MIN 5 – Mt. Climber + Jump Over DBs*
1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB
*In each round, athletes should choose (2) different cardio choices.
Thursday 12.12.24 Move 45 At Home
5 SETS
30 DB Plank Taps
20 High Alt. Flutters*
10 Skater Hops**
-Rest 1:00 b/t Sets-
*High Flutters goal is to leave one leg parallel to the ground and lift the opposite leg perpendicular to the ground.
**1 Rep = Jump L + Jump R
Friday 12.13.24
Partner Friday!
10 MIN AMRAP:
15 Slow DB Good Mornings
7/7 Single DB Around the Worlds
P1 completes 1 round while P2 holds a Bear Crawl Hold.
-Rest 2:00-
8 MIN AMRAP:
15 Medball Strict Press
7/7 Medball Wood Choppers
P1 completes 1 round while P2 holds a Plank Hold
Saturday 12.14.24
EMOM x 10 MINUTES
MIN 1 – :50 Alt DB Hang Snatch
MIN 2 – Moderate Cardio Push
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :50 Single DB Alt. Up-Down
MIN 2 – Hard Cardio Push
-Rest 1:00-
EMOM x 4 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – Max Effort Cardio Push