Holiday Workout

Part 1 Back Squat Set 1: 12 Reps at 55% Set 2: 10 Reps at 60% Set 3: 8 Reps at 65% *Rest 2-3 Mins Between Sets Part 2 AMRAP 12 20 Bent...

Part 1 For Time 1000M Row 50 Banded Dead Bugs/Alt V-Ups/Other 50 Box Jumps/Broad Jumps 50 Push-ups/Elevated 500M Row 25 Banded Dead...

Part 1 Deadlift Set 1: 12 Reps at 55% Set 2: 10 Reps at 60% Set 3: 8 Reps at 65% *Rest 2-3 Mins Between Sets Part 2 AMRAP 10 Alt DB...

Part 1 Plyos [0:00-6:00] On the Minute x 6: Min 1: 4-8 Kneeling Medball Chest Passes Min 2: 4-8 Clapping Push-ups Part 2 Bench Press...

Part 1 7 Rounds 10 Single DB Squat + Press 10 Lying Leg Lifts/Knee Raises/T2B 30 Secs Row/Bike/Ski/Skip Rest 30 Secs Between Rounds Part...

Part 1 Front Squat 3 Sets: 10 Front Squats at 60% Or Less *Rest 2-3 Mins Between Sets Part 2 AMRAP 9 Barbell Bent Over Row [On the...

Part 1 5 x 1:30 Intervals 10 Toes To Bar 30 Double Unders Max Meter Bike Erg *Rest 3 Mins Between Intervals Part 2 Stability Work 3-4...

Part 1 Power Clean 3 Sets: 10 Power Cleans/Dowel Skill Practice at 60% Or Less *Rest 2-3 Mins Between Sets Part 2 8 Rounds 3 Power...

For Time: 1200M Row 40 AbMat Sit-ups/Other Core 30 Weighted Box Steps Ups 200M Farmer’s Carry 30 Weighted Box Steps Ups 40 AbMat...

Part 1 Plyos [0:00-6:00] 3 Sets: 5 Kneeling Overhead Wallball Throw Rest 1 Min Between Sets Part 2 Push Press 3 Sets: 10 Push Press at...

On the 6:00 x 4 Rounds 400M Run/Row/Bike/Ski 30 DB Snatches 30 Push-ups