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.
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