Wednesday: 12/12

Mobility Series: 5 Minutes

• Kneeling Hip C.A.R.s with Yoga Block on Low Back 3x (Each Side)
• Kneeling Abducted Leg Lifts with Yoga Block on Low Back  3×5 Second Holds (Each Side)

HIIT: 4 Rounds of 4:30 Minutes Work / 90 sec Rest Between Rounds =  4×6 Min Total RNDS

Each Exercise :45 sec with a running clock

• Push Ups B: TRX Chest Press
• Superman Hold
• KB High Pull R:(53+/40+),

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Tuesday: 12/11

Station 1: Partner Rowing: 2 x 4 Min Pieces Total Time 16-18 Min
Partner 1: ROW R:(1,140m = 1:45 Pace)(1,040m = 1:55 Pace) W:(1,040m = 1:55 Pace)(1,000m = 2:00) B:(1,000m = 2:00)(889m = 2:15)

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Monday:  12/10

Mobility Series: 5 Minutes

• 3x Kneeling Shoulder CARS HOlding Tennis Ball in Working Arm and PVC in Non-Working Arm (Each Side)
• 5x Prone Shoulder Lift Offs

12 Minute Tempo Strength: 4/2/4/0 –

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Monday:  12/10

Mobility Series: 5 Minutes

• 3x Kneeling Shoulder CARS HOlding Tennis Ball in Working Arm and PVC in Non-Working Arm (Each Side)
• 5x Prone Shoulder Lift Offs

12 Minute Tempo Strength: 4/2/4/0 –

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Friday: 12/7

Mobility Series: 5 Minutes

• Pistol Lifts Off (Over Yoga Blocks) Against Wall 3x Each Side x 2 = 6 Total (Alt Sides after 3 Reps)

5×5 Minute Stations  – 1:30 Rest BTWN Stations

(Class Time 5×5 Minutes = 25 Minutes + 1:30 Rest x 4 = 6 Minutes = 31 Minutes Total Time)

Station 1:  5 Minute Row for Max Meters: R:(1,425m (1:45 Pace)/(1,300m (1:55 Pace),

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Thursday:  12/6

Eight Crazy Nights: 3 RNDS :45/:15 Work / Rest

• 1 Minute Rest BTWN RNDS

Night 1: Air Bike

Night 2: High Plank Hold R: Plank Reaches

Night 3: Slam Ball

Night 4: Dips B: Feet in Front

Night 5: 2KB Suitcase March R:(53+/45+) W:(40+/35+) B:(30+/20+)  

Night 6: TRX Inverted Rows R: Pull Ups B: TRX Row

Night 7: KB Swings R:(60+/53+) W:(45+/40+) B:(35+/30+)

Night 8: Hollow Hold

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Wednesday: 12/5

Newbie Day 2 :

Vets:

Mobility Series: 5 Minutes

• Kneeling Hip C.A.R.s with Yoga Block on Low Back 3x (Each Side)
• Kneeling Abducted Leg Lifts with Yoga Block on Low Back  3×5 Second Holds (Each Side)

HIIT: 4 Rounds  :45 on :15 Rest

with 1 min BTWN RNDS

1.Goblet Step Back Lunge R:(53+/45+) W:(45+/35+) B:(25+/20+)

2.Lateral Band Raises

3.KB Hinge High Pull R:(45+/40+) W:(35+/30+) B:(20+/15+)

4.Band Pull Aparts

5. KB Headcutters R:(45+/40+) W:(35+/30+) B:(20+/15+)
6. Band Bicep Curls

8 Minutes: :60 Each Side Eldoa Inspired Glute Med

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Tuesday: 12/4

Stations: All Together

Station 1:

12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause

Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1  Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total

1 Minute Rest BTWN Split Squat &

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Monday:  12/3

Newbies:

VETS:

Mobility Series: 5 Minutes

• 3x Kneeling Shoulder CARS Holding Tennis Ball in Working Arm and PVC in Non-Working Arm (Each Side)
• 5x Prone Shoulder Lift Offs

30 Minute AMRAP:

• 8x TRX Inverted Rows R: Pull Ups B: TRX Row
• 8x (Each Side) Goblet KB Step Downs R:(45+/35+)W:(35+/25+)B:(25+/15+)

• 8x (Each Side) Kneeling Single Arm Press R:(53+/40+)W:(40+/30+)B:(30+/20+)

• 8x KB Straight Leg Deadlift R:(70+/53+) W:(53+/45+) B:(35+/25+)

Alternate: Each RND

4x Touches (ES) 1KB Overhead Carry: R:(45+/35+) W(35+/25+) B:(25+/15+)

• Down/Back Switch sides

4x Touches (ES) 1KB Racked Carry:R:(45+/35+) W(35+/25+) B:(25+/15+)

• Down/Back Switch sides

–

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Monday:  12/3

Newbies:

VETS:

Mobility Series: 5 Minutes

• 3x Kneeling Shoulder CARS Holding Tennis Ball in Working Arm and PVC in Non-Working Arm (Each Side)
• 5x Prone Shoulder Lift Offs

30 Minute AMRAP:

• 8x TRX Inverted Rows R: Pull Ups B: TRX Row
• 8x (Each Side) Goblet KB Step Downs R:(45+/35+)W:(35+/25+)B:(25+/15+)

• 8x (Each Side) Kneeling Single Arm Press R:(53+/40+)W:(40+/30+)B:(30+/20+)

• 8x KB Straight Leg Deadlift R:(70+/53+) W:(53+/45+) B:(35+/25+)

Alternate: Each RND

4x Touches (ES) 1KB Overhead Carry: R:(45+/35+) W(35+/25+) B:(25+/15+)

• Down/Back Switch sides

4x Touches (ES) 1KB Racked Carry:R:(45+/35+) W(35+/25+) B:(25+/15+)

• Down/Back Switch sides

–

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