Holiday Workout

Part 1 Bench Press 3 Reps at 75% 2 Reps at 80% Max Reps to Technical Failure at 85% Rest 2-3 Mins Between Sets Part 2 AMRAP 12 1-2-3-4... Hand-Release Push-ups/ Overhead DB Tricep Extensions/ Skull Crushers 2-4-6-8... DB Bench Press 10 Alt V-ups/Sit Ups/Other Core

Part 1 Power Clean/Deadlift 5 Reps at 73% 3 Reps at 77% Max Reps to Technical Failure at 82% Rest 2-3 Mins Between Sets Part 2 6 Rounds 10 Box Jumps/Steps/Broad Jumps 8 DB Snatch/KBS/Plate GTOH 6 Knee Raises/Other Core

AMRAP 30 Row/Bike/Ski Meters Every 6:00 [Starting at 0:00] 10 Strict Pullups/Ring Row 400M Run/1100 Bike/400 Ski/500 Row 20 Push Press/Strict Press/Landmine

Part 1 Back Squat 3 Reps at 75% 2 Reps at 80% Max Reps to Technical Failure at 85% Rest 2-3 Mins Between Sets Part 2 3 Rounds 20 Burpee Box Jumps/Box Step 20M DB Walking Lunge/Reverse Lunge/Jump Lunge Time Cap: 13 mins

[TEAM VERSION] AMRAP 40 4800M Run/5400M Row/18-22:00 Machine Effort Split into 400m ...into Max Rounds 1 Power Clean/Deadlift 3 Hang Power Clean/Hip Thrust 50M Farmers Carry Alt. after full rounds

Part 1 Back Squat 5 Reps at 73% 3 Reps at 77% Max Reps to Technical Failure at 82% Rest 2-3 Mins Between Sets Part 2 3 Rounds 14 Cal Bike/20 Row/16 Ski/200-250M Run/1:15-1:30 Effort 100M Farmers Carry 12 Single-Arm DB Push Press/ Strict/Banded (Each) Time Cap: 18 Mins

10 Rounds 3 Power Cleans/Deadlift/Hip Thrust 6 Burpee Pull-ups/Devils Press/ Machine Cals 12 Air Squats 200M Run/250 Row/550 Bike/200 Ski Time Cap: 30 Mins

Part 1 Bench Press 5 Reps at 73% 3 Reps at 77% Max Reps to Technical Failure at 82% Rest 2-3 Mins Between Sets Part 2 For Time 400M Run/500 Row/1100 Bike/400 Ski 50 Push Press/Strict Press/DB 200M Run/250 Row/550 Bike/200 Ski 50 Push-ups/Floor Press 200M Run/250 Row/550 Bike/200 Ski 50 Push Press/Strict Press/DB 400M Run/500 Row/1100 Bike/400 Ski Time Cap: 18 Mins

For Time 60 Cal Bike/85 Row/68 Ski 800M Run/1000 Row/800 Ski/2200 Bike - Rest 3:00 - 800M Run/1000 Row/800 Ski/2200 Bike 150 Skips/Plate Hops/Skater Hops/30 Burpees - Rest 3:00 - 150 Skips/Plate Hops/Skater Hops/30 Burpees 60 Cal Bike/85 Row/68 Ski Time Cap: 35 Mins

Part 1 Deadlift 5 Reps at 73% 3 Reps at 77% Max Reps to Technical Failure at 82% Rest 2-3 Mins Between Sets Part 2 3 Rounds 20 Kettlebell Swings 15 Burpee Box Jumps Time Cap: 11 Mins

[TEAMS OF 2] - AMRAP 25 You Go, I Go — Alternate Full Rounds 13 Cal Bike/18 Row/14 Ski/200-250M Run/1:15-1:30 Effort 12 Wallballs/Thrusters/30 Air Squats 8 Knee Raises/Sit-ups/Other Core 6 DB Walking Lunge Steps/Reverse Lunges/20 Jump Lunges One partner works at a time Rest while your partner completes their full round