TODAY’S WORKOUT

MONDAY | 1DEC25

Warm Up | Chan Warm Up

25 Jumping jacks

25 Front jumping jacks

10/10 Spiderman lunges

10/10 Lateral lunges

Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).

10/10 Speedskaters

10/10 Arm circles, forward/backward.

10 Arm pretzels

10/10 Shoulder rolls, forward/backward.

0:30/0:30 Lateral neck stretch

0:30/0:30 Posterior neck stretch

10/10 Wrist circles

WOD | 12 reps X 3 rounds

Push: Seated Arnold Z-Press

Pull: Pull Over Leg Raises

Squat: Squat Pulses

Hinge: Block Hip Hinge

Single Leg: Toe Spot Pistol

Core: DB Russian Twists

Mobility | Neck

>>>

TUESDAY | 2DEC25

Warm Up | Chan Warm Up

WOD | 3 rounds for time of:
25 deadlifts
800-meter run

Mobility | Shoulders

>>>

WEDNESDAY | 3DEC25

Warm Up | Chan Warm Up

WOD | 36 min: 3 rds >> 45 sec work/ 15 sec rest, 12 Exercises (Beginners Version):

1. Push Ups

2. Prone Cobra

3. Burpees

4. Squats

5. Pike Push-Ups

6. Lunges

7. Plank

8. Run in Place

9. Strikes

10. Kicks

11. Leg Raises

12. Jumpss

Mobility | Upper Back

>>>

THURSDAY | 4DEC25

Warm Up | Chan Warm Up

WOD | 7 sets, each for load:
1 push jerk + 1 split jerk

Mobility | Touch Toes

>>>

FRIDAY | 5DEC25

Warm Up | Chan Warm Up

WOD | Full Body, 1 Dumbbell, 12 reps x 3 rounds

1. Squat, Alt Knee Drill Twist

2. Sumo Squat, Front Raise, Calf Raise

3. Alt Snatch

4. Plank Alt Rows

Finisher | Core

• 16 Shoulder Tap into Plank Jack

• 30 Mtn Climbers

• 10 Commandos

• 10 Knee Tucks

• 30 Flutter Kicks

• 16 Alt V-Ups

  Mobility | Hips

• Pigeon (floor or bench)

• 90/90 Hip Shift (w or w/o int rot lift off)

• Lateral or Cossack Squat

• Spider-Man Rocks (w or w/o Quads)

• Squat Prying w or (w/o Goblet)