Workout

Warm-up
• 400 m Run

• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 20 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
10 min EMOM:
• 1 Snatch Balance
• 1 Overhead Squat
Increase weight to finish heavy

Intervals
Tabata Double Unders

Conditioning
5 min AMRAP:
• 5 Clean & Jerks 165/115#
• 5 Toes-to-Bar

2 min Rest

5 min AMRAP:
• 5 Clean & Jerks 135/95#
• 5 Toes-to-Bar

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Cossack Side Lunges /side
• 10 Jumping Air Squats

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Find 1RM Power Clean

Core
3 rounds:
• 15 GHD Hip Extensions
• 15 Weighted AbMat Sit-ups 25/15#

Conditioning
5 rounds for time:
• 400 m Run
• 30 Wall Balls 20/14#
• 20 Kettlebell Swings 53/35#
• 1 Rope Climb 15’

Warm-up
• 400 m Run

3 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
6 min EMOM:
• 20 sec Back Squats 135/95#
• 40 sec Rest

3 min Rest

6 min EMOM:
• 20 sec Back Squats 95/65#
• 40 sec Rest

Intervals
8 rounds for calories:
• 20 sec Air Bike
• 10 sec Rest

Conditioning
10 rounds for time:
• 3 Deadlifts 245/165#
• 3 Handstand Push-ups
• 30 Double Unders

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Dumbbell Bench Press (12-10-8)
12 reps at 50% for set 1, 10 reps at 60% for set 2, then 8 reps at 70% for set 3.

Weighted Dips (12-10-8)
Try to increase weight to finish heavy

Conditioning
For time:
21-15-9 reps:
• Overhead Squats 75/55#
• Chest-to-bar Pull-ups

21-15-9 reps:
• Power Snatches 75/55#
• Toes-to-Bar

Score is total time to complete both couplets, no rest in between.

Warm-up
• 400 m Run

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 6 Jumping Lunges
• 6 Air Squats

Strength
10 min EMOM:
• 3 Squat Cleans
• 1 Split Jerk
Increase weight to finish heavy

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
30-20-10 reps for time:
• Row (calories)
• Thrusters 95/65#

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats

3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left

Strength
Snatch (5-3-1)
5 reps at 65% for set 1, 3 reps at 75% for set 2, then 1 rep at 85% for set 3.

Overhead Squat (5-3-1)
5 reps at 65% for set 1, 3 reps at 75% for set 2, then 1 rep at 85% for set 3.

Intervals
8 rounds for time:
• 100 m Row
• 30 sec Rest

Conditioning
12 min AMRAP:
• 2 Sumo Deadlift High Pull 95/65#
• 2 Box Jumps 30/24”
• 4 Sumo Deadlift High Pull 95/65#
• 4 Box Jumps 30/24”
• 6 Sumo Deadlift High Pull 95/65#
• 6 Box Jumps 30/24”
 Continue the pattern until time

Warm-up
• 300 m Row

2 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
10 min EMOM:
• 2 Clusters
Increase weight to finish heavy

Core
21 – 15 – 9 reps:
• Russian Med Ball Twists 20/14#
• Evil Wheels

Conditioning
4 rounds for time:
• 10 Clean & Jerks 135/95#
• 25 Air Squats
• 400 m Run

MERRY CHRISTMAS!

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 PVC Good Mornings

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Back Squat (3×3)
3 sets of 3 reps, start at 55% of 1 rep max, increase weight each set

Deficit Deadlift 4” (3×3)
3 sets of 3 reps, start light and increase weight each set

Conditioning
“12 Days of Christmas”
12 rounds for time:
• 1 Ring Muscle Up
• 2 Power Snatches 115/75#
• 3 Toes-to-Bar
• 4 Handstand Push-ups
• 5 Burpees
• 6 Box Jumps 30/24”
• 7 Kettlebell Swings 70/53#
• 8 Wall Balls 20/14#
• 9 AbMat Sit-ups
• 10 Unbroken Double Unders
• 11 Deadlifts 115/75#
• 12 Thrusters 115/75#

Round 1: 1 MU
Round 2: 2 Snatch, 1 MU
Round 3: 3 TTB, 2 Snatch, 1 MU
Round 4: 4 HSPU, 3 TTB, 2 Snatch, 1 MU
Continue pattern through all 12 rounds.

Warm-up
• 20 cal Air Bike
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 10 Push-ups
• 10 Ring Rows

Strength
10 min EMOM:
• 3 Bent-over Barbell Row
• 3 Bench Press
Increase weight to finish heavy

Plyometrics
Kneeling Jump (5×1)
5 sets of 1 jump, start kneeling on the ground, jump on to plates, increase height after each jump to reach a max

Conditioning
7 rounds for time:
• 7 Hang Squat Cleans 135/95#
• 7 Pull-ups

Warm-up
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats

Strength
Clean & Jerk (3×3)
3 sets of 3 reps, start at 60% of 1 rep max, increase weight each set

Front Squat w/ 3 sec pause in  bottom (3×3)
3 sets of 3 reps, start light and increase weight each set

Core
4 rounds:
• 25 AbMat Sit-ups
• 5 Dragon Flags

Conditioning
12 min AMRAP:
• 20 calorie Row
• 20 Box Jump Overs 24/20”
• 20 Wall Balls 20/14#

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
10 min EMOM:
• 1 Snatch Grip Pull
• 2 Hang Power Snatches
• 2 Overhead Squats
Increase weight to finish heavy

Intervals
4 rounds for max reps:
• 1 min Double Unders
• 1 min Rest

Conditioning
3 rounds for time:
• 12 Power Snatches 115/75#
• 21 Toes-to-Bar

Warm-up
2 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Front Rack Reverse Lunges (3×5)
3 sets of 5 reps, start at 55% of 1 rep max, increase weight each set

50 m Sled Drag (3×1)
Take 3 attempts to find a max weight 50 m sled drag (forward facing)

Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions

Conditioning
For time:
• 1 mile Run
• 1,000 m Row
• 100 cal Air Bike

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 Air Squats
• 10 Arm Circles

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Back Squat (3×5)
3 sets of 5 reps, start at 55% of 1 rep max, increase weight each set

Banded Deadlifts (3×3)
3 sets of 3 reps, start light and increase weight each set

Intervals
8 rounds for time:
• 100 m Run
• 30 sec Rest

Conditioning
8 min AMRAP:
• 15 Pull-ups
• 15 DB Thrusters 30/20#

Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

3 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over Barbell Rows 95/65#

Strength
Bench Press + Strict Pull-up (3×5)
3 sets of 5 reps of each, start at 55% of 1 rep max for bench and increase weight each set

Plyometrics
Seated Box Jumps (5×1)
5 sets of 1 jump, start seated on a box with hip crease slightly below parallel, increase height after each jump

Conditioning
“J.T.”
21-15-9 reps for time:
• Handstand Push-ups
• Ring Dips
• Push-ups

Warm-up
• 400 m Run

3 rounds:
• 20 Side to Side Jumps
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
10 min EMOM:
• 1 Power Clean + 2 Front Squats
Increase weight to finish heavy

Core
2 rounds:
• 100 m One-arm Farmer’s Carry (right) 70/53#
• 30 sec L-sit
• 100 m One-arm Farmer’s Carry (left) 70/53#
• 30 sec L-sit

Conditioning
10 rounds for time:
• 20 Double Unders
• 3 Power Cleans 185/125#

Warm-up
• 20 cal Air Bike

3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
Snatch (3×5)
3 sets of 5 reps, start at 55% of 1 rep max, increase weight each set

Overhead Squat w/ 3 sec pause in bottom (3×3)
3 sets of 3 reps, start light and increase weight each set

Intervals
4 rounds for time:
• 250 m Row
• 1 min Rest

Conditioning
For time:
• 10-9-8-7-6-5-4-3-2-1 Overhead Squats 95/65#
• 1-2-3-4-5-6-7-8-9-10 Lateral Burpees over Bar

Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
Back Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 3 reps at 55% of 1RM
• 2 reps at 65% of 1RM
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 101-105% of 1RM

Rest at least 2 minutes between each set

Conditioning
6 min AMRAP:
• 10 Thrusters 95/75#
• 10 Bar Muscle Ups

4 min Rest

6 min AMRAP:
• 20 cal Row
• 20 Wall Balls 20/14#

Warm-up
• 500 m Row
• 20 Arm Circles Forward
• 20 Arm Circles Backwards

3 rounds:
• 10 Sit-up to Pike
• 10 Push-ups
• 10 Air Squats

Strength
Back Squat (deload)
• 8 sets: 4 reps at 50%

Bench Press
• 3 sets: 5 reps AHAP

Conditioning
4 rounds for time:
• 12 Deadlifts 225/155#
• 21 Toes-to-Bar

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 Cossack Side Lunges /side
• 10 Jumping Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Strength
Back Squat (deload)
• 7 sets: 5 reps at 45%

Conditioning
For time:
• 50 AbMat Sit-ups
• 400 m Run
• 50 Kettlebell Swings 53/35#
• 800 m Run
• 50 Kettlebell Swings 53/35#
• 400 m Run
• 50 AbMat Sit-ups

Warm-up
• 400 m Run

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 6 Jumping Jacks
• 6 Air Squats

Strength
3-Position Clean (top down: upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP

Shoulder Press + Push Press + Push Jerk
• 3 sets: 1 complex AHAP

Conditioning
5 rounds for max reps:
• 1 min Row (calories)
• 1 min Push Press 75/55#
• 1 min Box Jumps 24/20”
• 1 min Rest