Holiday Workout

Part 1 Bench Press Build to Heavy Set of 5 Part 2 AMRAP 9 DB Push-ups [On the 0:00]:  20 DB Bent Over Rows [On the 1:30]:  20 Core Movement [On the 3:00]:  20 DB Bent Over Rows [On the 4:30]:  20 Core Movement [On the 6:00]:  20 DB Bent Over Rows [On the 7:30]:  20 Core Movement

Part 1 On the Min x 6 (3 Sets) Min 1:  20m Power Skips for Distance Min 2:  20m Power Skips for Height Part 2 Deadlift Build to Heavy Set of 5 Part 3 For Time 75 Hang Clean & Jerks/ DB Time Cap: 8 mins

On the 2:00 x 15 Sets [Sets 1-4-7-10-13] 10 Strict Pull-ups Bike/Row/Ski in Remaining Time [Sets 2-5-8-11-14] 30 Sit-ups Bike/Row/Ski in Remaining Time [Sets 3-6-9-12-15] 100m Farmer’s Carry Bike/Row/Ski in Remaining Time

Part 1 3 Rounds 30 Wallballs/Push Press/Front Squat 10 Box Jumps/Burpees Over Wallball 500m Row/Bike/Ski Time Cap: 15 mins Part 2 4-5 Supersets 15 DB Cuban Press 30 Secs DB Overhead Hold 60 Secs Rest

AMRAP 30 30 Alt Unweighted Lunges 30 Alt Plank Pull Across 30 KB Overhead Swing 30 Weighted Sit Up/Other Core

Part 1 Plyometrics On the Minute x 6 Min 1:  4 Depth Drops Min 2:  12 Lateral Skater Hops (6/Side) Part 2 Push Press 3 Sets 3 Push Press...

Part 1 4 x 2:00 Intervals 20/16 Cal Bike Erg 16 Burpees/Push Ups/Mountain Climbers Rest 3:00 Between Intervals Pick Up Where You Left Off...

Part 1 Front Squat 3 Sets 3 Front Squats Start at 75% and Build Rest 2-3 Mins Between Sets Part 2 On the 2:00 x 6 Sets 200M Run...

On the 3:00 x 10 Rounds 10 Kettlebell Swings 400M Row/Bike/Ski/Run

For Time 50 Goblet Squats 400M Run 21 Strict Pull-ups/Ring Rows 800M Run 21 Strict Pull-ups/Ring Rows 400M Run 50 Goblet Squats

Part 1 Power Cleans 3 Sets 3 Power Cleans Start at 75% and Build Rest 2-3 Mins Between Sets Part 2 For Time 36 Cal Row/Bike/Run/Ski 45 DB...