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.
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.