So long miss Brenda! We wish you all the best in your new life up north. GCKM thanks you so much for your incredible support ever since we were just an idea. We dedicate this little beauty to you. Warmup: 25x hollow rocks :30 side plank left :30 side plank right 50x Russian twist 1:00 plank 100 standing bicycles 1:00 static glute bridge Workout: AMRAP 20 (as many rounds as possible in 20 minutes) 15x situps 15x heels to heaven 15x weighted torture tucks 15x bicycles 15x knee to elbow cross body planks Repeat for 20 minutes

Warmup: 10x squat + 2 step duck walk 10x situp + hip drive 10x pushup + superman 10x high knee + butt kicker repeat x4 Workout: EMOM 16 1x squat + 2 step duck walk 2x situp + hip drive 3x pushup + superman 4x high knee + butt kicker (execute all reps of all 4 movements every minute on the minute for 16 minutes)

Warmup: 20x :30 rounds Jump squats ever other round Break every other round Round with most jump squats sets baseline for workout Workout: 13x 2 minute rounds Every round = jump squats + 6 burpees Rest remainder of 2 minute round until next round - repeat

Warmup: 6x pushup + ankle touch 12x crunch + heel touch 18x lunge + trunk twist Repeat for 15 minutes Workout: 8 jumping jacks 16 high knees 24 mountain climbers Repeat for 20 minutes

Warmup: 25x jumping jacks 10x pushups 25x jumping jacks 10x situps 25x jumping jacks 10x mountain climbers X3 Workout: :30 plank :30 scissor kicks :30 plank 10x ½ burpees :30 v-ups :30 plank :30 leg lifts 20x ½ burpees X2 1x yell at Sal 20 military pushups

Warmup: 5x jump squats 20x russian twists 10x diamond pushups 30 second shoulder taps 20x v-ups 15x dive bombers x2 Workout: 15x jump tucks 1 minute mountain climbers 1 minute pistons 30x 1/2 negative situps 1 minute quick feet 20x GC burpee 20x superman 30x leg lifts

Warmup: 12 x 1 minute rounds jump rope (or jumping jacks) sprawls mountain climbers squat shuffle x3 Workout: 5 minute run 8 x 2 minute rounds front-side-back kick (right) front-side-back kick (left) floor to sky speed squats hand combinations x2 5 minute run

Warmup: Agility 5 minute rounds Round 1: Paratrooper Lunge + Front Kick Round 2: Side Lunge + Sick Kick Round 3: Lunge + Back Kick Round 4: Shin Shield + Round Kick Round 5: Facedown + Explode up + Jab-Cross-Elbow-Knee + Disengage Round 6: Facedown + Explode up + Elbow2-Hammerfist2-Side Kick Workout:HIIT Improves capacity, conditioning and improves glucose metabolism. 20 seconds work, 10 seconds rest x 40 rounds Objective: Max effort on work periods (20 seconds), with short rest periods (10 seconds) Round 1-10: high knees (max effort) Round 11-20: shoeshine + quick feet (max effort) Round 21-30: sprawls (continuous) Round 31-40: sprint in place (max effort)

Warmup: 5 minute rounds. Every round is a different movement, focusing on the quality of movement. Round 1: Wrestler’s Sit-Out Round 2: Inchworm + Superman Round 3: T-Scorpion Round 4: Sit-ups + L Stretch Round 5: Shoulder Bridge L/R Round 6: Lunge + 5 second pigeon Workout: 1 minute rounds x 20 1. Bear crawl position static 2. Rest 3. Wrestler sit out 4. Rest x5 **Goal is to have a controlled output and be consistent on challenging core stability on working rounds, and have adequate rest on prescribed rounds.**

Warmup: Time under tension (TUT) refers to the amount of time a muscle is held under tension during a set. During TUT, lengthen each phase of the movement to make your sets longer. The idea is that this forces your muscles to work harder and optimizes muscular strength, endurance, and growth. You will need a weight (dumbbell), a stable (heavy) furniture anchor and a chair. Set a 5 minute timer for 6 rounds. Every round is a different movement, working the “negative” as the longer part of the repetition (ie Overhead Press: downward slow, upward sharp). The longer, the better. Round 1: Overhead Press (down slow, sharp up) Round 2: Bent Over Row (slow extension, sharp contraction) Round 3: Anchored Hamstrings (slow downward, explode up) Round 4: Squat jump (slow downward, explode jump) Round 5: heel hip thrusts (slow downward, sharp upward) Round 6: Windshield Washer (slow twist, sharp upright) Workout: Explosive Movement Set a 30 second timer for 50 rounds. Every bell, throw the combination (Jab/Cross/Hook/Round Kick) working as technically sound and explosively as possible. Once thrown, use the rest of the timer’s duration for slow and calculated footwork only.

Warmup: Static Work 2 minute plank 2 minute situps x5 If you reach muscle failure, use the rest of that round as a rest period. Workout: Core Stability 2 minute lunge position (right) 2 minute lunge position (left) 2 minute invisible chair 2 minute lunges (controlled) 3x Objective is to control the position fully without losing balance and form. If you reach muscle failure, use the rest of that round as a rest period.

Warmup: Build a Burpee Set a timer for 10 minutes: +Squat +Sprawl +Push-up +Piston +Burpee Repeat and repeat for 10 minutes Workout: EMOM. Stands for Every Minute, On the Minute and this structure of workout allows you to track your progression of capacity of work. How: 1. Establish your max reps burpees in 30 seconds. Use a timer 2. Set an interval timer of 1 minute rounds for 19 minutes. 3. Use your max reps count as your metric goal for every round. **Goal is to have a hard output and be consistent in finishing on time so you have adequate rest to the next bell.**

Progressive Warmup (one movement straight into the next): toes to sky inchworm down upward dog downward dog 5 pushups inchworm up repeat - 3 times total Workout: 30 x-arm crunch leg lift alphabet 15 weighted glute bridges 30 side heel touch 10 hollow rocks 30 slo-mo bicycles 1 minute plank repeat - 2 times total Cooldown: 30 second cobra stretch 30 second child's pose 30 second lying twist left 30 second lying twist right

Warmup: 3 minutes pick your own cardio 20 knee huggers 20 quad pulls 20 pivot & twist 3 minutes pick your own stretch Workout: 2 minutes jump rope 2 minutes squat jump over 2 minutes roundkick burpee flurry rest 1 minute 90 seconds run in place 90 seconds pushup & pop 90 seconds 1-2 sprawl flurry rest 1 minute 1 minute high knee to butt kicker 1 minute burpee jump over 1 minute c-c-c-combo breaker

Warmup x2: 3 minute jump rope (or jumping jacks) 20 shoulder taps 20 arm circles forward 20 arm circles backward 20 chest x's 10 hollow rocks Workout - AMRAP 20: Start 20 minute timer 20 curls 15 press 30 dips 30 scap pushups 15 bent over rows repeat until 20 minutes is up Cooldown: 5 minute upper body stretch