Conditioning Circuit - Tempo Intervals: 12 min EMOM (40 sec. on at 7 RPE/20 off): - Jog 1st or 2nd tree / Sprinter skip - Seated twist -...

15 mins (30 sec. on/30 sec. off): - Bike - DB hollow chest-flyes - Jumping jack x 10 + Burpee x 5 - Glute-bridge march - Sit-up *3 mins...

Wednesday Strength Work Tempo Intervals 12 min EMOM (35 sec. on at 7 RPE/25 off): - Jog 1st or 2nd tree / Sprinter skip - Seated twist -...

Base Conditioning - Aim to keep a continuous steady pace - Feels like RPE 5-6 3 rounds of 5 mins: - Bike x 5/8 cal. + Inverted rows x...

Monday Strength Work Tempo Intervals 12 min EMOM (30 sec. on at 7 RPE/30 off): - Bike - MB front-facing rot. toss - Row - Push-up to plank

Base Conditioning - Aim to keep a continuous steady pace - Feels like RPE 5-6 3 rounds of 5 mins: - Bike x 5/8 cal. + Bar / BW chin-up...

Partnered Work-to-Rest New Years Workout (10-9-8-7-6-5-4-3-2-1) Reps of: Bike or Row (Cals.) KB swings Burpee DB Bent-over row (15RM)...

Thursday Strength Work Accessory finisher - 2-3 sets of: 1. DB Floor-press x 10-20 or DB elbow-on-knee shoulder ER's x 12 p/s 2. Band...

Wednesday Strength Work Conditioning Finisher Partnered work-to-rest - 3 rounds of: Box jumps x 10 (Alt: KB swing x 15) Plate seated...

Tuesday Strength Work Conditioning Finisher Partnered 4 rounds each of: P1: Push-up to plank x 12 p/s P2: Bike/Sled-push until P1...

Core Accessory - 3 rounds of: 1. Weighted sit-up x 10-15 2. DB pull-throughs x 10 p/s

12 Days of Christmas Workout 1 - Street run or Bike x Base it on Run 2 - Lateral bound (Per side) 3 - Burpee 4 - DB hang-snatch (Per...

Accessory finisher - 2-3 sets of: 1. DB Floor-press x 10-20 or DB elbow-on-knee shoulder ER's x 10 p/s 2. Band pull-apart x 15 or...

Conditioning Finisher 3 rounds of: Row x 10 or 15 cal. or Bike x 10 or 15 cal. or Run x Doctor's office + SA KB swings x 8 p/s + Plate...

Conditioning Finisher 8 rounds (30 on/10 off): 1. Bike 2. Push-up to plank 3. Power step-ups 4. Sled-push / Rope slams *Switch every 2...

Core Accessory - 3 rounds of: 1. Weighted sit-up x 15-20 2. DB pull-throughs x 10 p/s

Long Conditioning Intervals 4x4 rounds (45 on / 45 off): 1. Bike 2. MB Front-facing toss x 5 p/s + MB Chest-pass x 5 3. Row 4. Burpee 5....

Accessory finisher - 2-3 sets of: 1. DB curl x 10-20 or Kickbacks x 10-20 p/s 2. Band push-down x 10-20 or Push-ups x Max (Add weight >25...

Conditioning Long Intervals 2 sets of 4 mins at RPE 8 of: 1. Row x 10 or 15 cal. / Run x Doctor's office + KB swings x 15 2. Bike x 10 or...

Core Accessory - 3 rounds of: 1. Weighted sit-up x 15 2. Band Palloff press x 15 p/s If time permits Conditioning finisher: 7 to 1 reps...