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