DW Thur, Dec 31

Tabata 8 x's 6 Sets of 30 secs (20 on 10 Off)
Follow Each Tabata Round with a 200 Run

Round 1 Squats
Round 2 Box Jumps
Round 3 SDHP
Round 4 Push Ups
Round 5 Split Squat Jumps
Round 6 Situps
Round 7 Jump Rope (Double Under if you can)
Round 8 Frog Hops

DW Wen, Dec 30

OFF
or do a missed workout
or tomorrows if you wont be able to, ask if you need it

DW Tues, Dec 29

8 Rounds of

12 Burpees
12 Pull Ups

DW Mon, Dec 28

AMRAP in 20 Min

5 Thrusters
7 Cleans
10 Bent Over Row
15 Situps

DW Sun, Dec 27

OFF
or do a missed workout

DW Sat, Dec 26

Run 400 M

10 Rounds of:
4 Pull Ups
4 Dips

100 Situps

10 Rounds of:
4 Burpees
4 KB

Run 400 M

DW Thur, Dec 24

Do like the 12 Days of Christmas (1, 2-1, 3-2-1,.... 12-11-10-9-8-7-6-5-4-3-2-1)

1 Hand Stand Push Up
2 Squats
3 Jumpking Jacks
4 Lunges Per Leg
5 Burpees
6 Crunches
7 Box Jumps
8 Push Ups
9 Frog Hops
10 Double Unders
11 Dips
12 Situps

DW Wen, Dec 23

5 Rounds of

5 Back Extensions
10 Deadlift
20 Box Jumps
10 Lunges Per Leg w/weight
20 Incline Situps
5 Overhead Squats

DW Tues, Dec 22

3 Rounds of:

200 Run
5 Burpees
10 Seated Row
200 Run
5 Hand Stand Push Ups
10 Bi/Tri Combo
200 Run
5 Bench
10 KB

DW Mon, Dec 21

4 Rounds

50 Squats
7 Pull Ups
15 Dips
10 Power Cleans
200 Run

DW Fri, Dec 18

50 Double Unders **
5 Wall Ball Shots
5 Box Jumps
40 Double Unders **
10 Wall Ball Shots
10 Box Jumps
30 Double Unders **
15 Wall Ball Shots
15 Box Jumps
20 Double Unders **
20 Wall Ball Shots
20 Box Jumps
10 Double Unders **
25 Wall Ball Shots
25 Box Jumps

** 5 regular jumps for every one Double Under

DW Thur, Dec 17

4 Rounds of:

20 Jumping Jacks
20 Situps
20 KB
20 Pull Ups
20 Back Extensions
200 Run

DW Wed, Dec 16

Card Game

Use all 52 Cards, flip one card over at a time and work from the following:
A = 13
Face Cards = 10
Numbered Cards = Face Value

Heart = SDHP
Diamonds = Burpees
Spades = Push Press/Bent Over Row
Clubs = Lunges with weight (number per leg)

DW Tues, Dec 15

Do crunches, pushups, or squats when you finish each sets of balcony runs. For Example: do your 4 balcony runs, if the clock has not reached 4:10, do the exercise until 5 sec before your next run time

You get 1:10 to do each run

4 balcony runs on 4:40 (crunches)
2 balcony runs 2:20 (pushups)
1 balcony run on 1:10 (squats)
1 balcony run on 1:10 (squats)
2 balcony runs on 2:20 (pushups)
4 balcony runs on 4:40 (crunches)

DW Mon, Dec 14

200 Run then 10-9
200 Run then 8-7
200 Run then 6-5
200 Run then 4-3
200 Run then 2-1
200 Run

Thrusters
Chin Ups
BOR
Bi Curls
Dips or Tri Choice

DW Sun, Dec 13

4 Rounds of

5 Squats
10 Deadlift
15 Lunges w/weight
20 Crunches
15 Back Extensions
10 Push Ups
5 Split Squat Cleans per leg

DW Sat, Dec 12

3 times

20 Crunches
15 Bench
20 Crunches
10 Pull Ups
20 Crunches
15 KB
20 Crunches
10 Cleans
200 Run

DW Thurs, Dec 10

Med Ball Circuit

AND THEN

AMRAP 15 Minutes
Balcony Run
20 Air Squats
10 Burpees
20 Crunches
10Dips

DW Wed, Dec 9

Warmup
400 Run Warmup
100 Ball Crunches
50 Walking Lunges - Down and Back Hallway

In teams of 2:
Partner 1: 15 Power Clean
Partner 2: Max Rep Pullups (during time it takes for partner 1 to complete cleans)
Together: 20 Box Jumps each

Then Switch so Partner 2 does the Cleans and Partner 1 does the Pullups
Complete the cycle 3 times.
This means each partner will complete a total of 3 rounds each (15 x 3 Power Cleans, Max Rep Pullups x 3, and 20 Box Jumps x 3).
Record TIME and TOTAL NUMBER OF PULLUPS each round.

DW Tues, Dec 8

3 Rounds (one each at 10 reps, 7 reps, 5 reps)
increase weight in each round

10/7/5 Bench
15 rep ea round Pushups
10/7/5 Burpee DB Combo
10/7/5 Front & Side Shoulder Raises
10/7/5 Seated Row
10/7/5 Back Extensions with weight
10/7/5 Curls
10/7/5 Tri Extensions

Rest 2 min between rounds
Minimal rest between exercises