WEDNESDAY 11/30

*active stretching

*tabata
-pull ups
-push ups
-bent knee sit ups
-BW squats

*5x1 rep max strict shoulder press

TUESDAY 11/29

*active stretching

*clean squat practice

*5 rds for time
-5 clean squats
-10 walking lunges each leg w/ weight
-15 KB swings
-200m run

*pull up practice

MONDAY 11/28

*active stretching w/ ladder

*1 mile run

*FGB 1min max effort each exercise 3rds
-wall ball
-sumo high dead lift pull
-box jump
-push press
-row for cals
-1 min rest

Christmas sale

Alright guys, PR Fitness is having a Christmas sale for new members for the first month.

-5 days a week is $150 going for $100 for the month
-3 days a week is $100 going for $75 for the month

Get them for your loved ones and friends for Christmas, or even for yourself.

Message me to inquire: Petern11321@gmail.com
Sale ends Dec. 31st

SATURDAY 11/26

*active stretching

*5sets 10reps ring push ups

*3x 3 way complex
6reps each

*5x 200m sprints

FRIDAY 11/25

*active stretching

*5 rds for time
-10 dead lifts 185/135 lbs.
-100 jump rope

*3x yoke rack pushes
-20 lunge jumps

WEDNESDAY 11/23

*active stretching

*1 mile run for time

*5x3 rep heavy max bench

*core work tabata
-mountain climbers
-scissor kicks

TUESDAY 11/22

*active stretching

*5x3 reps FR SQ

*10x liners

MONDAY 11/21

*active stretching

*for time 1-2-3-4-5-6-7-8-9-10
-box jumps
-wall balls
200m run

*10 mins jump rope
-every min 3 burpees

SATURDAY 11/19

*active stretching

*5x10 reps ring pull ups

*3x10
-GHD sit ups
-GHD back ex.

FRIDAY 11/18

*active stretching

*5rds for time
-10 HSPU
-100 jump rope

*400m walking lunges

WEDNESDAY 11/16

*active stretching

*5 sets 400m sprints

*for time
-5 burpees
-15 knees to elbows
-10 burpees
-10 knees to elbows
-15 burpees
-5 knees to elbows

TUESDAY 11/15

*active stretching

*5 rds for time
-400m run
-5 each side Turkish get ups

*core work

MONDAY 11/14

*active stretching

*warm-up
Reps 10-9-8-7-6-5-4-3-2-1
-Push ups
-pull ups

-AMRAP box jumps in 10mins

-diet/meal plans

SATURDAY 11/12

*active stretching w/jogging

*10rds for time
-10 wall balls
-10 kettle bell swings

*tabata burpee challenge

FRIDAY 11/11

*active stretching

*5x3 reps bear complex
-power clean
-front SQ
-push press
-back SQ
-push press

*Nicole for time
AMRAP in 20mins
-400m run
-max rep pull ups

WEDNESDAY 11/9

*active stretching w/agility ladder

*10 mins jump rope

*OHSQ practice

*OHSQ 5x5 reps

Dinner

Steak and broccoli

TUESDAY 11/8

*active stretching w/ ladder

*5rds
-10 pull ups
-10 ring dips

*for time
-row 300m
-20 push press
-row 300m
-15 push press
-row 300m
-10 push press
-row 300m
-5 push press

MONDAY 11/7

*active stretching w/ ladder

*1 mile run

*20min amrap
-10 thrusters
-20 kb swings
-40 jump rope

SATURDAY 11/5

*active stretching w/ agility ladder

*clean squat practice

*team workout
-wall ball
-row for cal
-burpees
-run 200m

FRIDAY 11/4

*active stretching

*4sets
-500m row
-200 jump rope

*5x10 each leg box step ups w/ weight

THURSDAY 11/3

*active stretching

*tabata 8rds of 20sec. on and 10sec. rest
-lunge jumps

*10x10 squat jumps w/ 100ft sprint

WEDNESDAY 11/2

*active stretching

*3rds
-40 push ups
-30 back extensions on the ground
-20 high knee jumps

*3sets
-10 straight leg sit ups
-20 scissor kicks
-10 leg raises/hips to the sky
-90sec. ISO abs plank
-45sec. Side ISO abs each side

2 min rest in between sets

TUESDAY 11/1

*active stretching

*modified Annie
100-80-60-40-20
-Jump rope
50-40-30-20-10
-bent knee sit ups

*5rds for time
-run 200m
-5 knees to elbows
-10 burpees
-20 walking lunges