Holiday Workout

Part 1 Front Squats 4 x 5 Part 2 For Time 50 Double Unders/Singles, 50 AbMat Sit-ups/Other Core 18 DB Front Squats/Goblet 40 Double...

5 Rounds 400m Run/500m Row/1200m Bike 6 Strict Pull-ups/12 BOR/12 Banded Lat Pull Downs 400m Run/500m Row/1200m Bike 15 Push-ups

AMRAP 20: 15 Cal Row/11 Cal Bike/200m Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks/Push Press Rest 1 Minute Between Rounds

EMOM 20 Minutes Min 1: 9-12 (R) KB Clean & Press Min 2: 9-12 (L) KB Clean & Press Min 3: 2-3 (R) Turkish Get Ups Min 4: 2-3 (L) Turkish...

3 Rounds 2 Wall Walk/Pike Hold/Box Walk 10 Alt DB (1/2 Up, 1/2 Rack) Lunges 100m DB Farmer Carry After 3 Rds into: 3 Rounds 2 Wall...

5 Rounds: 9 Strict Pull-ups/Ring Rows 21 Kettlebell Swings 400m Run/500m Row/1200m Bike ‍Rest 1 Min Between Rounds ‍Time Cap: 25 Mins

4 Rounds 400m Run/500m Row/1200m Bike 20 Push Up + Pull Across 20 DB Shoulder Rack Lunge

Part 1 Max Repetitions of Strict Press @ 90% * To Technical Failure * Add 5# From Last Attempt Part 2 AMRAP 9: 1000m Run/1200m Row/3000m...

Part 1 Max Repetitions of Back Squats @ 90% ‍* To Technical Failure Part 2 For Time ‍40 Wall Ball 600m Run/800m Row 30 Wall Ball...

8 Rounds Min 1 - 12 DB Hip Thrusts/Weighted Good Mornings Min 2-3 - Max Cal Bike Min 4 - 20 Double Unders/40 Single Skips Min 5 -...

TEAMS OF 3 - AMRAP 30: 60 Cal Bike 60 Box Jump Overs/Step Overs 45 Toes to Bar/Leg Raises/Other Core 30 Synchro DB Snatches