| Date | Workout | |
| Mon | Nov. 8 | 4k Test |
| Tues | Nov. 9 | Run, Body Circuit, Expectations |
| Thurs | Nov. 11 | No School |
| Mon | Nov. 15 | 2 x 18 minute Erg 8, 6, 4 22, 24, 26 15 min run |
| Tues | Nov. 16 | 2 x 20 minute Weight Circuit |
| Thurs | Nov. 18 | 3 x 12 minute Erg/Run (2 erg, 1 run) 6, 4, 2 24, 26, 28 |
| Tues | Nov. 23 | 4k Test |
| Wed | Nov. 24 | 2 x 25 minute Weight Circuit |
| Friday | Nov. 26 | No School |
| Tues | Nov. 30 | 2 x 21 minute Erg 9, 7, 5, 22, 24, 26 18 min run |
| Wed | Dec.1 | 2 x15 minute Weight Circuit 15 Min Run |
| Friday | Dec. 3 | 5 x 5 minute Erg |
| Tues | Dec. 7 | 2 x 30 min Erg/Run or 2 x (5 x 4min on 1 min off) |
| Wed | Dec. 8 | 2 x 20 minute Weight Circuit 20 min Run |
| Friday | Dec. 10 | 2 x 30 min Erg/Run or 2 x (5 x 4min on 1 min off) |
| Tues | Dec. 14 | 2 x 20 min erg 8, 6, 4, 2 22, 24, 26, 28 17 min run |
| Wed | Dec. 15 | 2 x 25 minute Weight Circuit 25 min Run |
| Friday | Dec. 17 | 4k Test |
| Tues | Dec. 21 | 2 x 30 min erg 10, 8, 6, 4, 2 20, 22, 24, 26, 28 |
| Wed | Dec. 22 | 40 minute Weight Circuit |
| Friday | Dec. 24 | No School |