December 2016 JR

[vc_row css=”.vc_custom_1474241276207{margin-bottom: 25px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Special Instructions:” font_container=”tag:h2|text_align:left|color:%23c40000″ use_theme_fonts=”yes”][vc_column_text]I am text block. Click edit button to change this text. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1481333114917{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;background-color: #ffffff !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column css=”.vc_custom_1481333059918{margin: 0px !important;border-width: 0px !important;padding: 0px !important;}”][vc_custom_heading text=”DECEMBER 5-11″ use_theme_fonts=”yes” css=”.vc_custom_1481333035858{margin-top: 10px !important;}”][/vc_column][/vc_row][vc_row css=”.vc_custom_1481332957043{margin-top: 25px !important;}”][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

5 Rounds

4 Min Airdyne
20 Hammers each Side 16# Hammer

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

 

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

5 Rounds

5 x Tempo Rows (x-1-4-1)
5 x Tempo Dips PB (4-1-x-1)
5 x SL Step Downs each 24″ box

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1481332743281{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

 

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1481332720522{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_custom_heading text=”Friday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

2 Rounds

1 Min Straight Punches
1 min rest (Do 6 Cliff hangers and 10 24k swings during rest periods

1 Min Kicks
1 min rest (Do 6 Cliff hangers and 10 24k swings during rest periods

1 Min Knees
1 min rest (Do 6 Cliff hangers and 10 24k swings during rest periods

1 Min Combos
1 min rest (Do 6 Cliff hangers and 10 24k swings during rest periods

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1481332706578{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

 

FINISHER:

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