Workout

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Push-ups

2 rounds:
• 30 sec Arm Circles Forward
• 30 sec Arm Circles Backwards
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left

Strength
Bench Press
• 5-3-1 reps, work up to 85% of 1RM

Weighted Dips
• 5-3-1 reps, work up to 85% of 1RM

Core
3 rounds for max time:
• Max L-Sit Hold (Parallettes)
• 10 GHD Hip Extensions

Conditioning
For time:
• 10 Overhead Squats 135/95#
• 50 Double Unders
• 8 Overhead Squats 135/95#
• 50 Double Unders
• 6 Overhead Squats 135/95#
• 50 Double Unders
• 4 Overhead Squats 135/95#
• 50 Double Unders
• 2 Overhead Squats 135/95#
• 50 Double Unders

Warm-up
• 20 cal Air Bike

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
10 min E2MOM:
• 1 Power Snatch
• 1 Hang Power Snatch
• 1 Squat Snatch
• 1 Overhead Squat

Increase weight to finish as heavy as possible.

Conditioning
16 min AMRAP:
• 2 Ring Dips
• 4 Ring Rows
• 8 Kettlebell Swings 70/53#

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Clean & Jerk
• 5-3-1 reps, work up to 85% of 1RM

Front Squats
• 5-3-1 reps, work up to 85% of 1RM

Core
For time:
• 100 AbMat Sit-ups

Conditioning
21-15-9 reps for time:
• Clusters 95/65#
• Chest-to-bar Pull-ups

Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#

Strength
5 min EMOM:
• 3 Snatch

5 min EMOM:
• 3 Clean & Jerk

Each lift, try to increase the weight to finish as heavy as possible.

Conditioning
For time:
• 100 Double Unders

Then, 7 rounds:
• 7 Toes to Bar
• 7 Power Snatch 95/65#

Then:
• 100 Double Unders

Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#

Strength
Back Squat
• 5-3-1 reps, work up to 85% of 1RM

Deadlifts
• 5-3-1 reps, work up to 85% of 1RM

Conditioning
5 rounds for time:
• 10 Thrusters 75/55#
• 15 cal Row
• 20 Push-ups

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

3 rounds:
• 3 Burpee Pull-ups
• 10 Jumping Jacks

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

Strength
10-8-6-4-2 reps:
• Strict Pull-up
• Bench Press

Increase weight to finish heavy.

Core
20-15-10-5 reps:
• Knees to Elbows
• GHD Sit-ups

Conditioning
10 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20”
… continue pattern until time is up.

Warm-up
• 20 cal Air Bike

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

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

Strength
Snatch
• 5-3-1 reps, work up to 85% of 1RM

Overhead Squat
• 5-3-1 reps, work up to 85% of 1RM

Conditioning
“Tabata Barbell”
• Tabata Deadlift 185/125#
• 1 min Rest
• Tabata Hang Power Clean 135/95#
• 1 min Rest
• Tabata Front Squat 85/55#
• 1 min Rest
• Tabata Push Press 65/45#

A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Warm-up
• 300 m Row

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW

Strength
10 min EMOM:
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk

Bar starts from the ground. Increase weight to finish heavy.

Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest

Conditioning
For time:
• 8-6-4-2 Bar Muscle-ups
• 40-30-20-10 Wall Balls 20/14#

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

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

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

Strength
Front Rack Reverse Lunges
• 3 sets of 3 reps, work up to 80% of 1RM

Sled Drag
• 4 sets of 50 meters AHAP

Conditioning
3 rounds for max reps:
• 90 sec Air Bike calories
• 30 sec Rest
• 90 sec Thrusters 45/35#
• 30 sec Rest
• 90 sec Walking Lunges 45/35#
• 30 sec Rest

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

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

Strength
10-8-6-4-2 reps:
• Back Squat
• Shoulder Press

Setup 2 bars. Increase weights to finish heavy as possible.

Conditioning
5 rounds for time:
• 50 Double Unders
• 10 Back Squats 225/155#

*Squats are from the rack.

HAPPY NEW YEAR!

Warm-up
• 200 Single Unders

4 rounds:
• 10 sec Arm Circles CW
• 10 sec Arm Circles CCW
• 10 sec Jumping Jacks
• 10 sec Mountain Climbers
• 10 sec Butterfly Stretch
• 10 sec Straddle Stretch

Strength
Bench Press
• 3 sets of 3 reps, work up to 80% of 1RM

Weighted Dips
• 3 sets of 3 reps, work up to 80% of 1RM

Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#

Conditioning
For time:
• 2020 m Row

10-9-8-7-6-5-4-3-2-1 reps:
• Deadlifts 225/155#
• Box Jumps 30/24”

Warm-up
• 300 m Row

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch

Increase weight to finish as heavy as possible.

Conditioning
For time:
• 100 Pull-ups

Each time you drop from the bar, perform:
• 10 Devils Press 35/25#

Warm-up
• 20 cal Air Bike

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

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

Strength
Clean & Jerk
• 3 sets of 3 reps, work up to 80% of 1RM

Front Squats
• 3 sets of 3 reps, work up to 80% of 1RM

Core
3 rounds:
• 20 sec Lying Leg Raises
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest

Conditioning
21-15-9 reps for time:
• Power Snatch *
• Handstand Push-ups

*Round of 21: 95/65#
*Round of 15: 115/75#
*Round of 9: 135/85#

Warm-up
• 200 Single Unders

3 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 53/35#

Strength
10 min EMOM:
• 1 Snatch
• 2 Hang Cleans

Use 1 bar; try not to drop the bar while performing the complex. Add weight to finish as heavy as possible.

Conditioning
5 rounds for max reps:
• 1 min GHD Sit-ups
• 30 sec Rest
• 1 min Kettlebell Swings 53/35#
• 30 sec Rest
• 1 min Bench Press 95/65#
• 30 sec Rest
• 1 min Goblet Squats 53/35#
• 30 sec Rest

Warm-up
• 300 m Row

5 rounds:
• 5 Dumbbell Hang Power Cleans 20/10#
• 5 Dumbbell Thrusters 20/10#

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Back Squat
• 3 sets of 3 reps, work up to 80% of 1RM

Deadlifts
• 3 sets of 3 reps, work up to 80% of 1RM

Conditioning
4 rounds for max reps:
3 min:
• 3 Clean & Jerks 135/95#
• 6 Toes-to-bar
• 9 Air Squats
1 min:
• Rest

Score is total reps completed.

MERRY CHRISTMAS!

Warm-up
• 20 cal Air Bike

4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Plank Hold
• 15 sec Pike Stretch
• 15 sec Butterfly Stretch

3 rounds:
• 5 Push-ups
• 5 Strict Pull-ups
• 10 sec Pull-up Hold

Strength
10 min E2MOM:
• 6 Dumbbell Bench Press
• 4 Bent Over Barbell Rows
• 2 Weighted Bar Dips

Try to be explosive with these movement, AHAP. Increase weight to finish heavy.

Conditioning
“12 Days of Christmas”
For time:
• 1 Rope Climb 15’
• 2 Power Snatch 135/95#
• 3 Burpees Over Bar
• 4 Hang Power Clean 135/95#
• 5 AbMat Sit-ups
• 6 Kettlebell Swings 70/53#
• 7 Wall Balls 20/14#
• 8 Deadlifts 135/95#
• 9 Push-ups
• 10 Front Squat 135/95#
• 11 Chest-to-bar Pull-ups
• 12 Handstand Push-ups

Do 1, then 2-1, then 3-2-1, then 4-3-2-1… continue pattern until final round of 12-11-10-9-8-7-6-5-4-3-2-1.

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

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

Strength
Snatch
• 3 sets of 3 reps, work up to 80% of 1RM

Overhead Squat
• 3 sets of 3 reps, work up to 80% of 1RM

Conditioning
For time:
• 12 Bar Muscle-ups
• 24 Box Jump Overs 24/20”
• 48 Power Snatches 95/65#
• 24 Box Jump Overs 24/20”
• 12 Bar Muscle-ups

Warm-up
• Tabata Row

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

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
10 min E2MOM:
• 3 Hang Power Cleans
• 1 Thruster

Increase weight to finish heavy.

Core
3 rounds:
• 30 Flutter Kicks
• 10 GHD Sit-ups

Conditioning
12 min AMRAP:
• 2 Wall Balls 20/14#
• 2 Burpees
• 4 Wall Balls
• 4 Burpees
• 6 Wall Balls
• 6 Burpees

… continue pattern until time is up.

Warm-up
• Reverse Tabata Air Bike

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
For max rounds completed:
• Death by Clusters 135/95#

Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed.

Conditioning
 For time:
• 200-400-600-800 m Run
• 10-20-30-40 Hang Power Snatch *

Decrease weight on the barbell each set: 115/75#, 95/65#, 75/55#, 45/35#

Warm-up
• 400 m Run

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

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Strength
10 min EMOM:
• 3 Back Squat + 3 Deadlifts

Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible.

Conditioning
For time:
• 100 Thrusters 75/55#

Every minute, starting at 0:00, perform:
• 5 Toes-to-Bar