Conditioning - 20 mins - switch stations every 2.5 mins: - Row x 10/15/20 cal. - Burpee x 8/12 + MB Squat-toss x 10 - Bike x 8/12/20 cal....

Chin-up variation: - Ring pull-ups 10 sec. ECC. only pull-ups x 1-2 - Band-assisted/BW/Weighted 10 sec. ECC. only pull-ups x 2 Cossack...

Plank variations: Bench > BW > Long-lever > Slider body-saw Conditioning circuit 6 rounds - 3.5 mins per round: - 5 ea: Overunders x...

24 min EMOM of: DB lat pullover x 10-15 (1st min) Row/Skipping at 7 RPE x 35 sec. (2nd min) Hollow skull crushers x 15-20 (3rd min) Bike...

Side-plank variations: Kneeling > BW > Weighted or Anti-rotation row Partnered Conditioning - 4 rounds of (4 mins on at RPE 8/2 mins...

Conditioning - 3 sets of 7 mins of: - Bike x 7/15 cal. / MB squat toss x 5 + MB front-facing toss x 5 p/s + MB side toss x 5 p/s (Switch...

Strength - 4 sets of: - Sumo deadlift x 6 (Work up to 2 RIR) - Split-stance landmine-press x 8-10 p/s (2 RIR) - Band pull-apart x 10-15...

Strength - 4 sets of: - Landmine split-jerk x 5 p/s - Overhead squat x 3-5 - 0: Ring chin-ups x 2-3 RIR / 1-5: Chin-up 20 sec. clusters x...

Strength - 4 sets of: - DB SA chest-press x 8-10 p/s - DB/KB SLRDL's x 8 p/s - Band-resisted side-lying open-book x 8 p/s Conditioning -...

4 sets of: - Back squat x 5 reps (Work up to 2 RIR) - DB Row w/ pause x 5-7 p/s (2 RIR) 2 sets of: - DB Half-kneeling windmills x 12 p/s...

New Years Workout 1 - Row x 8/12 cal. or Bike x 7/12 cal. or Run x 2nd tree/doctors office 2 - DB Push-press 3 - DB Front-rack squat 4 -...

Conditioning - Partnered short intervals - 3x4 mins: - Bike + SA KB swings x 8 p/s - Prowler + Push-up to plank x 8 p/s - DBall...

Conditioning circuit - 16 min EMOM (35 on/25 off): - DB alt. incline chest-press - KB alt. gorilla row - Yoga push-up + hip opener -...

Conditioning finisher - 4 mins - (20 on - 10 off): - DB Snatches - Sprinter skip

12 Days for Christmas 1 - Row x 6/10 cal. or Bike x 5/8 cal. 2 - Lateral bound (Per side) 3 - Burpee 4 - DB hang-snatch (Per side) 5 -...

Conditioning - Partnered short intervals - 3x5 mins: - Bike/Row x 5/10 cal. - Landmine split-jerk x 5 p/s + MB oblique slam x 5 p/s -...

HFCU 0-3 chin-ups - Workout B - 2, 1, 1, 1 3-5 chin-ups - Workout B - 3, 3, 2, 1 Conditioning circuit - 15 min EMOM (45 on/15 off): - DB...

Vertical pull variation: 0-3 chin-ups - High frequency chin-up - Workout A - 2, 1, 1, 1, 1 3-5 chin-ups - High frequency chin-up -...

Conditioning - 24 mins - switch stations every 3 mins: - Row x 8/12/15 cal. + Slider mountain climbers x 10 p/s - MB slam x 10 + MB side...

Conditioning - Partnered short intervals - 3x4 mins: - Bike/Row x 4/8 cal. - MB Squat-to-press x 5 + MB Front-facing toss x 5 p/s - Rope...