Homewood

Christmas Tree

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Christmas Tree

Pre-Workout
practice KB swings https://youtu.be/zb2cMTvIhI4
20 Foam Roller on Glutes
Christmas Tree (Time)
Round 1 (10)
decoration carry (farmer walk – 10 drops each at different location )
sled run
1000 m rower
10 liberty steps R-L Yellow/ Red
10 pullups or barbell pullups

Round 2 (20)
L3 atomic push-up or L2 push-up on toes L1 Primal pushups
jumping pull-up
decorations carry (farmer walk 20 drops)
multi- D lunge curls 15-25

Round 3 (30)
jumping pullup
slider leg curl

KB squat to high pull black -blue

Round 4 (40)
KB swing (red-purple)
Attached band press

Round 5 (50)
Tree topper 15/25

Finisher
Santas needed !!! ab work
Split
4x Around the world https://www.youtube.com/watch?v=FjfpyDkSg9k
35 cookie throws https://www.youtube.com/watch?v=OdFrHe6Y308

Punch Christmas in the face

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Punch Christmas in the face

CardioFusion
40W/10R
A. jab cross double knee strike https://youtu.be/nqq7ZXlcjk8
B. ALT band resisted step up https://youtu.be/pL8KT5UjAfs
C. band assisted pushup clap for advanced)
D. plankster
E. thruster
F bosu crunch https://youtu.be/O_X_xULHSdM
3x

20w/ 10sec W/ 20 sec W 10 sec rest
20 sec kb air climber https://youtu.be/oE3Ahmpf89o
10 sec kb pullover https://youtu.be/OV3jgMRA3V0
20 sec mnt climber
rest/reset 10sec
3x

[take db/plates to spin]

60/20
A. attached band sprint to punch jab,cross, jab, cross purple/green https://youtu.be/sdQYs7HQPtk
B. row
C. pop jack w curl red/ purple https://youtu.be/erCb_sl6tUk
D. shuttle run
E. spin seated w db punches (mid to high tension) 3/5 lbs
F. bosu paddle
2x

split
40 med ball side to side R+L=1
40 SL calf raises 40R/40L

LIFT
Tuesday

10 Landmine SRDL R/L
15 band vertical abduction
3x

30 med ball squeeze
30 kb sumo squat 5 sec slow cadence
2x

8-12 barbell box squat
dumbell tricep ext 5 sec cadence up and down
15 band lateral raise https://www.youtube.com/watch?v=w72VhMPb5Kg
3x

12-15 band leg curls
12 step ups
5-8 close grip floor press
15 band tricpe pushdown
3x

Thursday
4-8 Bench press 5 sec cadence up and down @ 60 -65 %
15 x cross https://www.youtube.com/watch?v=X391MRc4by0
4x

10 plate press https://www.youtube.com/watch?v=5wGyxskfbx4 5s/10s
15 bench leg lifts
2x

15 Situp med ball throws
15-20 barbell RDL
3x

50 Chinups as fast as possible (12 landmine twist every-time you stop )

split
75 Dips
75 rope Curls

20-10(s)
pushups
db lat raise
4x

Be Happy

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Be Happy

LIFT
8-10 Landmine row R/L
8-12 Seated DB Arnold shoulder press https://youtu.be/uwJAMIL8mgk
3x

5-7 Negative pullups low bar https://youtu.be/2V9USNE1wdk
6-8 SA landmine press (deceleration ) https://youtu.be/TeHLgF6WyJU
15-20 Lat pulldown https://youtu.be/6Gv3cq0QnZE
3x

Go Faster pace with this sequence
15-20 band/db pull apart https://youtu.be/uMUB2xrstyA
12-15 band upright row https://youtu.be/bi1gyj2pPXs
20 bench side raise R/L
2x

10 -12 barbell rollout https://youtu.be/_ZxfrZoM6rs
Run 800- 300-200
3x

(run the 800 hard as possible, but be happy, grateful that you have legs to run )

800m Run (Time)
Max Effort 800m Run

The Part That Counts

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The Part That Counts

CardioFusion
1:45 min 45 sec each move last 15 sec do (______) all out

A. Bosu Skaters – bosu squats (pushups) https://youtu.be/7BdfXEwQ3so https://youtu.be/593dZ1aU9Do
B. Core stick rotational press R-L (touch n jump) https://youtu.be/I7V9R7YJrVw
C. Reverse Spin seated – Fwd Spin Hill (seated sprint)
D. Band resisted lat shuffle with touch switch to deceleration halfway through 45 sec R/L (high knees ) https://youtu.be/TjugbV3zMNI
E. R L knee combo R-L – ( haymaker ) set up against wall
2x

Reps

A. 20 R/L Band slider inner thigh https://youtu.be/FAzuEebR24U
B. SA Farmer Carry R (turf and back) https://youtu.be/4qMk1FMjcZw
250 row
SA L
2x

C. 12-20 Seated Alt DB curl (use box)
D. 12-20 Low back ext w twist https://youtu.be/QGb0jGkGhY8
12-20 Trx tricep ext
3x