Monday 7th December
AMRAP 6:00
6 DB Hang Power Clean
8 DB Reverse Lunges
10 Up Downs Over DB
-Rest 2:00-
AMRAP 6:00
6 DB Power Clean
8 DB Forward Lunges
8 Burpees Over DB
Rest 2:00
AMRAP 6:00
6 DB Squat Clean
8 DB Forward Lunges
8 DB Down Ups
Tuesday 8th December
Every 3:00 x 8 Sets
15 KB/DB Front Squats
15-20 Ab Mat Sit Ups
Max Cal Machine in remaining time
Wednesday 9th December
5 Rounds For Time
35/28 Cal Bike / Row / Ski
25 Box Jumps/Step Ups
20 DB Push Press
Thursday 10th December
Every 4:00 x 6 Sets
20 Slam Balls
50 DU/100 Single Skips
20 Slam Ball Russian Twists
15 Burpees
Friday 11th December
5 Sets for Max Reps
1:00 DB Alt Snatches
Rest :15
1:00 DB Goblet Lunges
Rest :15
1:00 DB Renegade Rows
Rest :15
1:00 DB Up Downs
Rest :15
Saturday 12th December
AMRAP 25:00
25/20 Cal Machine
50 DU/100 Single Skips
20 AKB Swings
400m Run
Sunday 13th December
Partner Workout
200 Wall Balls
200 Weighted Sit Ups
200 Alt DB Hang Snatch
*P1 Works while partner 2 rests*
Finisher – 3 Sets for Max Reps
1:00 Bicep Curls or Chin Ups
1:00 Push Ups
1:00 Slow Deadbugs
