3 ROUNDS
8 KB Deadlift
6/6 KB Bent Over Row
8 Frog Jumps*
:20 Feet Marching Plank**
EMOM x 16 MINUTES
MIN 1 – 15 Up-Downs
MIN 2 – 25 Russian Kettlebell Swings
MIN 3 – 15 Ring Rows
MIN 4 – MAX Plank Hold
Score is weight on KB.
No Additional Conditioning. Enjoy the reduced volume…hit the class workout or take an additional rest day.
3 ROUNDS…
12/10 Cal Bike
30 Singles Unders (RD 1-2)/ Double Unders (RD3)
5 RDL
5 Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
3-3-3
Power Snatch*
-Rest as Needed b/t Sets-
*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.
*Immediately after each set perform 20 Unbroken Double Unders.
AMRAP x 15 MINUTES
3-2-1 Power Snatch*
10/8 Cal Bike
20 Unbroken Double Unders or 40 Unbroken Single Unders
*Minutes 0-5… 3 reps @ (115/75)|(75/55)
Minutes 5-10…2 reps @ (135/95)|(95/65)
Minutes 10-15…1 rep @ (155/105)|(115/75)
**If trip-up on the rope, start the set of DU or SU over.
No Additional Strength. Enjoy the reduced volume…hit the class workout or take an additional rest day.
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
10 Burpees
STATION 2
EMOM
:45 Hard Row + :15 Easy Row
STATION 3
EMOM
20 Plate Ground to OH
1 ROUND
:30 Hang From Rig
15 Air Squats
15 Bootstrap Stretches
10 Up-Downs
THEN…
2 ROUNDS
8 Ring Rows
8 Plate Deadlifts
8 Plate Front Squats
8 Plate Strict Presses
5-5-5*
Back Squat
*Keep weight light-moderate for all sets.
5 SETS
10 Front Squats (95/65)
10 Pull-ups
15 Plate G2OH (35/25)
-Rest 1:00 b/t Sets-
1 ROUND
1:00 Row @24 s/m
10 Alt. Deadbugs
200m Jog
10/10 Split Squats
Into …
1 ROUND
1:00 Row @26 s/m
30 Hollow Flutter Kicks
200m Jog
10 Alt. Cossack Squats
AMRAP x 12 MINUTES
400m Run
20 Hollow Rocks
500m Row
20 Alt. Lunges
1 ROUND*
1 Burpee
2 Air Squats
3 DB Push Press
4 Push-Ups
5 DB Front Squats
6 Ring Rows or DB Bent Over Rows
7 DB Suitcase (or Sumo) Deadlifts
8 Sit-Ups
9 DB Hang Power Cleans
10 Mountain Climbers (1 Right + 1 Left = 1 Rep)
11 DB Thrusters
12 Double-Unders (or 24 Single-Unders)
FOR TIME
Day 1 – Burpee
Day 2 – Air Squat
Day 3 – DB Push Press
Day 4 – Push-Up
Day 5 – DB Front Squats
Day 6 – Ring Rows or DB Bent Over Row
Day 7 – DB Deadlifts
Day 8 – Sit-Ups
Day 9 – DB Hang Power Cleans
Day 10 – Mountain Climbers
Day 11 – DB Thrusters
Day 12 – Double-Unders
-18:00 Hard Cap-
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
1 ROUND (2:30 CAP)
8/6 Cal. Bike @ Easy Pace
10 Plate Deadlifts
6 Alt. Step-Ups
1 ROUND (2:30 CAP)
8/6 Cal. Bike SPRINT
10 Plate Ground to Overhead
6 Box Jumps w/step down
AMRAP x 8 MINUTES
8/6 Cal. Bike
12 Plate Ground to Overhead
6 Box Jumps
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – MAX Hollow Hold
MIN 2 – MAX Superman Hold
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Row 500m
(rest remainder)
STATION 2
15 Wall Balls
Max Burpees
STATION 3
15 Cal Bike
Max Ring Rows
STATION 4
15 Box Jump Overs
Max WB Deadlifts
3 ROUNDS (8:00):
6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS
8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB Split Squat
10 KB DL —> 10/10 Single Leg RDL (no weight)—> 10/10 KB Single Leg RDL
:30 Plank —> :30 Hollow Hold —> :30 Bar Hang
5 SETS*
2/2 Single Arm KB Russian Swing
2/2 Single Arm KB Clean
2/2 Single Arm KB Snatch
-Rest as Needed b/t Sets-
*Start light and build every other set. Goal is to perform unbroken. For the clean & snatch, bell comes from the waist.
FOR TIME
150 Russian KB Swing (70/53)|(53/35)*
*Every minute, including 3,2,1 go…perform 10 Box Jumps (24/20). Standard for Russian today is eye-level and only slight bend in the elbow.
Full Snatch from Hip
Build to heavy set of 3. Focus is third pull, extend the legs and pull down into strong catch.
5 sets of 2 full cleans.
This is a deload week, you shouldn’t go heavier than last week. Focus on strong elbows through the drive up and a good squat position.
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Row 200m
then…
Max Burpees
STATION 2
Run 200m
then…
Max Ring Rows
STATION 3
Bike 15 Cal
then…
Max DBL DB Snatch
1. FOR QUALITY
5:00 EZ Bike
2. FOR QUALITY
10:00 Stretch & Mobilize as Needed for the Heavy Front Squats
PART 1
3 minutes Bike or Row…
Min 1: Easy
Min 2: Moderate
Min 3: Hard
PART 2
AMRAP x 5 MINUTES
10 Tempo Air Squat (31X1)
8 Up Downs
6 Push Up to Down Dog
4 Broad Jumps
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat*
*Retest of 1RM from beginning of Wendler Cycle
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-
3×5
Clean DL*
*Pause :01 Below Knee then Continue Pull to Waist
3×5
Clean Pull
3×3
Hang Squat Clean
For all three movements, keep loading moderate to moderate-light. Focus on position / control / appropriate speed.
EMOM x 15 MINUTES
MIN 1 – MAX DB Box Step-Overs (40/30)|(30/20)/(24/20)
MIN 2 – MAX Double Unders
MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25)
*:50 work / :10 rest for all working minutes.
**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.
AMRAP x 8 MINUTES
8/8 Suitcase Deadlift
8/8 Single Arm DB Bent Over Row
:20 Hollow Hold → :20 Hollow Body Hang
8/8 Single Arm DB Floor Press
8/6 Cal Bike
EMOM x 8 MINUTES
MIN 1 — 5-8 DB Renegade Rows*
MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang
*1 Rep = Push-up + Row L + Row R
AMRAP x 20 MINUTES
5 Strict or C2B Pull-Ups*
10 Hand-Release Push-Ups
15/12 Cal Bike
*Athlete choice each round on Strict or C2B Pull-Ups
EMOM x 10 MINUTES
MIN 1 – 15 HSPU
MIN 2 – 15 C2B Pull-Ups
3 SETS
4:00 ON / 1:00 OFF
Cal Bike
*Pedal at a moderate-high pace for ON periods / Pedal at a slow pace for the OFF periods
3 Rounds (10:00 Hard Cap)
10 Scap Push Up→ 8 Push Up to Down Dog→6 Pike Push Up
10 Strict Press→ 8Push Press→ 6 Push Jerk
1:00 Row (EZ→Mod→Hard)
ON A 15:00 RUNNING CLOCK…
Build to 1RM Push Press*
*Retest of 1RM from beginning of Wendler Cycle
FOR TIME*
3-6-9-12-9-6-3
Push Jerk (155,105)|(135,95)
*15 Cal Row After Every Set
-15:00 Hard Cap-
FOR RECOVERY
3:00 Foam Rolling Upper Back / Lats
3:00 Foam Rolling Inner Thighs / Quads
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
3 ROUNDS FOR TIME (7 MIN CAP)
6/4 Cal Bike
16 Jumping Jacks
12 Air Squats
8 Tuck-ups
4/4 Deadbugs
20″ Duck Walks
10 Good Mornings
3 SETS
12 Back Rack Reverse Lunges
25 Air Squats
-2:00 Rest b/t Sets-
Record weight for all three sets.
AMRAP x 15 MINUTES
10/8 Cal Bike
12 DB Suitcase Reverse Lunges (35/20)
14 Toes 2 Bar
3 ROUNDS OF:
20 Mountain Climbers (knee to elbow)
10 Alt. Groiners
5 Slam Ball Deadlifts
2 ROUNDS OF:
20 Jumping Jacks
10 Toy Soldiers (straight leg kicks)
5 Slam Ball Ground To Overhead
1 ROUND OF:
100m Run
10 Up Downs
5 Slam Balls
EVERY 2:30 FOR 5 SETS
200m Run
20 Slam Balls
MAX Sit-Ups in remainder of time
Score is total sit-ups.
NOT FOR TIME
50 Slam Ball Curls
50 Slam Ball Russian Twists
30 Slam Ball Curls
30 Slam Ball Russian Twists
3 ROUNDS…
8/6 Cal Bike
10 PVC Pass Thrus
10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps
10 Lunges → 10 Jumping Lunges → 10 Barbell Back Rack Lunges
5 Behind the Neck Strict Press
3 SETS
3-5 TNG Power Snatch*
*Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell.
FOR TIME
20-16-10
Power Snatch (95/65)|(65/45)
Back Rack Forward Lunge
-Rest 3:00-
16-12-8
Power Snatch (115/75)|(75/55)
Back Rack Forward Lunge
-Rest 3:00
8-6-4
Power Snatch (135/95)|(95/65)
Back Rack Forward Lunge
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
2:00 Hard Row
1:00 Recover
2:00 Hard Row
STATION 2
EMOM
10 Alt. DB Snatch
10 Sit-ups
STATION 3
AMRAP
5 DB Devil’s Press
10 Box Step-Over
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
400m Run…
Rest Remainder
STATION 2
30 DBL DB Snatch…
Rest Remainder
STATION 3
30 Wall Balls…
Rest Remainder
STATION 4
1:00 Hollow Hold
1:00 Glute Bridge Hold
AMRAP x 5 MINUTES
10 Up-Downs*
10 Mountain Climbers
5/5 SA DB OH Lunges → 10 Single DB Front Squats**
*No push-up burpee; arms stay straight, jump back into a tall plank position then jump forward
**Hold the dumbbell horizontal to body with one head of the dumbbell in each hand.
AMRAP x 6 MINUTES
10/8 Cal. Row
8 Kettlebell Swing
8/8 Single Arm KB Thrusters
-Rest 3:00-
AMRAP x 4 MINUTES
8/6 Cal. Row
6 Kettlebell Swing
6/6 Single Arm KB Thrusters
AMRAP X 7 MINUTES
2 Wall Walks
6 Up-Downs
10 Push-ups
20 Mountain Climbers
:20 Plank Hold
:20 Hollow Hold
3 SETS
16 Alt. DB Press*
1:00 Bar Hang
-1:30 Rest b/t Sets-
*Use 2 DBs and alternate a single-arm press.
Score is weight on the alt. press.
“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Up-Downs
TABATA 2 – Russian KBS (53/35)
TABATA 3 – Burpees
-Rest 1:00 b/t Each Full Tabata-