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181227 THURSDAY

Conditioning: 5 Rounds .20 Treadmill Run 10 DB Bent Over Rows 10 DB Push Press 10 Straight Leg Sit Ups

181226 WEDNESDAY

Conditioning: A: 10-9-8-7-6-5-4-3-2-1 DB Thrusters Push Ups Hanging Knee Raises B: 10-15 Minutes Incline Treadmill Walk

181224 MONDAY

Conditioning: 2 Rounds 5 Minutes Max Steps Stairmill or Incline Treadmill Walk 1 Minute Rest 4 Minutes AMRAP 4 Curl To OH Press, 4 Reverse Lunges, 2 Burpees 1 Minute Rest 3 Minutes AMRAP Plank Hold *Break as needed. Try to accumulate as much time as possible. 1 Minute Rest

Mark’s Bonus Workout

Conditioning: A: 4 Rounds 12 Calorie Row 12 DB Plank Pull Throughs https://www.youtube.com/watch?v=dyb4G6Z4Rng 12 Calorie Row 1 Lap Farmers Carry B: Complete 50 Single Leg V-Ups

181220 THURSDAY

Conditioning: Christmas Chipper 25 Calorie Row 25 Push Ups 25 KB Swings 25 Wallballs 25 Calorie Row 25 Sit Ups 25 Air Squats 25 Pull Ups 25 Calorie Row

181218 TUESDAY

Strength: 3 Sets :30 Seconds Split Squat Hold Right :30 Seconds Split Squat Hold Left :15 Seconds Deadbug Hold Per Side Conditioning: 3 Stations 2 Minutes Each • Sled Push • Backwards Sled Drag • Farmers Carry

181217 MONDAY

Strength: Bench Press 3-3-2-2-1-1-1-1 Conditioning: 5 Rounds 4 Deadlifts 6 Hang Power Cleans 8 Bar Facing Burpees

181213 THURSDAY

Conditioning: Partner WOD 120 Curl To OH Press 4 Lap Run (Alt. 2 Lap Each) 120 Medball Sit Ups 4 Lap Run (Alt. 2 Lap Each) 120 Air Squats 4 Lap Run (Alt. 2 Lap Each) 120 Push Ups 4 Lap Run (Alt. 2 Lap Each)

181211 TUESDAY

Strength: EMOM x 9 Minutes 1-3: 3 Deadlifts Minutes 4-6: 2 Deadlifts Minutes 7-9: 1 Deadlift Conditioning: 30-24-18 Walking Lunges KB Swings

181210 MONDAY

Strength: Strict Press 3-3-2-2-1-1-1-1 Conditioning: AMRAP x 4 500M Row Max Burpees with Remaining Time

2 Lap Recovery Walk

AMRAP x 4 500M Row Max Push Ups with Remaining Time

In a sport science lab, the physiques and unique body characteristics of Olympic athletes are analysed to reveal what makes them so special.

Mark’s Bonus Workout

Conditioning: 5 Minutes Treadmill Run @ 3 Inlcine 5 Minutes Rowing For Calories 5 Minutes Treadmill Run @ 2 Inlcine 5 Minutes Stairmill 5 Minutes Treadmill Run @ 1 Inlcine

181206 THURSDAY

Conditioning: 15 Rounds 3 Hang Power Cleans 4 Strict Press 5 Push Ups 6 Walking Lunges

181204 TUESDAY

Strength: EMOM x 10 Minutes 1-5: 2 Back Squats Minutes 6-10: 1 Back Squat Conditioning: EMOM x 10 Odd: 10 DB RDLs Even: 5 Tuck Ups + 10 Straight Leg Toe Touches + 5 Tuck Ups

181203 MONDAY

Strength: Push Press 3-3-2-2-1-1-1-1 Conditioning: AMRAP x 12 12 Calorie Row 6 Renegade Rows (3 Right Then 3 Left) 12 Calorie Row 6 Burpees

181129 THURSDAY

Conditioning: A: Treadmill 5 Rounds 2 Minutes Walking 2 Minutes Running B: Core 2 Rounds 100 Foot Single Arm Farmers Carry Right 100 Foot Single Arm Farmers Carry Left 20 Single Leg V-Ups 10 Stir the Pots Per Direction

181127 TUESDAY

Strength: 4 Sets 8 Front Foot Elevated Reverse Lunges :20 Seconds Side Plank Conditioning: Partner WOD 4 Rounds 40 KB Swings 40 Mountain Climbers 40 DB Reverse Flys

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