Fri. Dec 31

Sprinters

3 x 6 Stations – 45 seconds on/1:15 minute off

Boxing

Dynamic Squats

Sit Up – Stand Ups

Jump Squats

Bicycle Abs

Double Unders

Thurs. Dec 30

Obstacle Course - 2 Teams

5 Pull Ups
10 Plyo Jumps - sand
50 Dips
30 Burpees
20 Med Ball Stabilizers
20 (each arm) Lawn Mower Rows
20 Air Balls
10 Walk-Over Push Ups
Run to Pier - El Mar Drive - Back to Start
50 Regular Sit ups
5 Pull Ups

Tues. Dec 28

Part 1:

50 Crunches

55 Reverse

60 Twists

25 Back Crunches (on stomach)

65 at 90 degrees

70 Bicycles

100 Flutter Kicks (400)

25 Back Crunches

Part 2: (Repeat 2x)

AMRAP 4 Minutes

Run 100 M soft sand

15 Streamline Jumps

100 M Broad Jumps

Rest 2 minutes

AMRAP 4 Minutes (complete one arm BEFORE moving to next arm)

10 Right Arm KB Swings

10 Right Bicep Curls

10 Right Arm Push Press

10 Left Arm KB Swings

10 Left Bicep Curls

10 Left Arm Push Press

Rest 2 Minutes

AMRAP 4 Minutes

30 sec Air Squats

30 sec Regular Sit Ups

30 sec Split Squats

30 sec Push Ups

Mon. Dec 27

"If You Get Stuck" - Home WO

Part 1:

15-10-5-15-5-10-15

Regular Sit Ups

Streamline Sit Ups

Reverse Crunches

3 Second Bicycles (pause for 3 sec for each leg)

Right Side Crunches (both shoulders and legs off the ground)

Left Side Crunches (both shoulders and legs off the ground)

Part 2:

15-10-5-15-5-10-15

Streamline Jumps

Decline Push Ups – feet higher than arms

Back Crunches– on ground

Split Squats

Dips
One Leg Squats – non-used leg propped up behind you

"If You Get Stuck" - Gym WO

Part 1 = same

Part 2:

15-10-5-15-5-10-15

Streamline Jumps

Lat Pull Downs

Back Extensions

Front Squats w/ weight

Tricep Push Downs
One Leg Squats w/ weight

Happy Holidays!