1 ROUND
100m Run
8 Alt. Step-Ups
8 Air Squats
8 Alt. DB Deadlifts
8 Single DB Strict Press
Into…
1-2 ROUNDS (Time Permitting)
5 DB Power Cleans
5 DB Front Squats
5 DB Push Press
5 DB Thrusters
5 Box Jumps
FOR TIME*
Day 1 – Ring Muscle-Up
Day 2 – 200m Run
Day 3 – DB Power Cleans (50/35)
Day 4 – Pull-Ups
Day 5 – Box Jumps (30/24)
Day 6 – DB Front Squats
Day 7 – Toes to Bar
Day 8 – Alt. Jumping Lunges
Day 9 – DB Shoulder to Overhead
Day 10 – Single DB Sit-Ups**
Day 11 – No-Push-Up Renegade Rows***
Day 12 – DB Thrusters
*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 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
**Hold DB across chest.
***1 Rep = Row R + Row L.
(Score is Time)
KG DB: (22.5/15)
FOR TIME*
Day 1 – Strict Pull-Up
Day 2 – 200m Run
Day 3 – DB Power Cleans (35/20)
Day 4 – Jumping Pull-Ups
Day 5 – Box Jumps (24/20)
Day 6 – DB Front Squats
Day 7 – Knees to Chest
Day 8 – Alt. Jumping Lunges
Day 9 – DB Shoulder to Overhead
Day 10 – Single DB Sit-Ups**
Day 11 – No-Push-Up Renegade Rows***
Day 12 – DB Thrusters
*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 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
**Hold DB across chest.
***1 Rep = Row R + Row L.
(Score is Time)
KG DB: (15/10)
5:00 Foam Roll or Barbell Smash of Choice
(No Measure)