Warm up:
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
20 Consecutive Reps
Increase 5-10 lbs

Metcon:
10 Min AMRAP
40 Double Unders
10 Swings 70/35
10 T2B

Accessory:
3 sets:
Bird Dog x 10 (5ea.) :10 hold
Star Plank x 10 (5ea.)
McGill Curl up x 5 :10 hold

Warm up:
2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Snatch from Power Position x 5
Muscle Snatch x 5
Snatch Balance x 5

Strength:
10 Min EMOM
Min 1: 3 Power Snatch
Min 2: 3 Hang Snatch
Min 3: 1 Squat Snatch
Repeat for 4, 5, 6 and 7, 8, 9 (adding weight after each set)
Min 10: Heavy Squat Snatch

Metcon:
20 Min (E2MOM)
Min 1-5: Row 1 min, rest 1 min
Min 6-10: Bike 1 min, rest 1 min
Min 11-15: Ski 1 min, rest 1 min
Min 16-20: Sit ups 1 min, rest 1 min
Three minutes of work each exercise

Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Strength:
Deadlift
5 x 5 @75%

Accessory:
Three Sets:
Half Kneeling KB Chops x 10 ea.
Kneeling KB Halo x 20 ea.
Kneeling Around the World x 20 ea.

Metcon:
5 RFT
3 Squat Cleans @185/125
6 Bar-Facing Burpee

Before you say it, I know most of you cannot do the Rx weight.
I don’t expect you to-at least, not most of you.
However, this workout should be done heavy and fast.
Here’s what not to do:
Do not go so light that the three cleans are very easy to get through.
Do not lower the weight and do power cleans.
Do not ignore the Bar-Facing portion of the Burpee.

Do Not eat SHIT just because it’s the Holiday Season!!
Enough with eating crap at fuckin holiday parties!
Do Not eat the shit that disrespectful people bring to work just cause it’s a fuckin holiday! That’s so fuckin rude! You should throw it right in their face as soon as they walk through the door. The fuck is wrong with people?
Do these same people bring in a bag of cocaine on day’s that they are depressed? I doubt it! At least not in a public place.
Why! Why not bring something healthy to work for the holiday?
Cause they want to eat shit and don’t want to do it alone?
Do these people get off on watching people eat their crap?
Fuckin ridiculous!
Who the fuck started all this gluttony over the holiday season?
Why does everything revolve around eating?
Go for a fuckin walk!

Warm up:
Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press
5 x 3 @80%

Accessory:
3 sets
6-8 Bar Dips
8-10 Single arm DB Row
8-10 Barbell Curl

50-40-30
Double Under
40-30-20
Wall Ball
30-20-10
Pull up

20 PVC Pass throughs
10 PVC Overhead Squat
1 Min Deep Squat
10 Goblet Squat
5 Inchworm
Cat-Camel: :05 hold for each rep
10 Bird Dog
10 WGS
10 Side Plank Clam Shell
10 McGill Curl Ups :10 hold for each rep

34 Min EMOM
Minutes 1-4 – Row – :20 on/ :10 off
1 minute rest
Minutes 6-9 – Double KB Clean & Press – :30 on/ :30 off
1 minute rest
Minutes 11-14 – Bike – :20 on/ :10 off
1 minute rest
Minutes 16-19 – Double KB Snatch – :30 on/ :30 off
1 minute rest
Minutes 21-24 – Ski – :20 on/ :10 off
1 minute rest
Minutes 26-29 Double KB Thruster – :30 on/ :30 off
1 minute rest
Minutes 31-34 – Overhead Double or Single arm KB Sit up or Ab mat Sit up – :30 on/ :30 off (Do what you can correctly and quickly)

Warm up:
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
20 Consecutive Reps
Increase 5-10 lbs

Metcon:
Complete each minute for 10 minutes
10 Swings + 10 Push ups

Accessory:
3 Sets
10-12 KB Stiff Leg Deadlift
12-15 Single Leg Calf Raise
10 DNS Star Plank (5) each

Warm up:
2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Snatch from Power Position x 5
Muscle Snatch x 5
Snatch Balance x 5

Strength:
Every :75 for 10 Sets
1-5: 2 Hang Power Snatch + 1 OHS
Increase every other set
6-10: 2 Power Snatch + 1 OHS
Increase every other set

If you don’t want to Snatch you can do:
Feet Elevated Narrow Stance Goblet Squat x 5 reps each set with a :05 descent

Accessory:
Three Sets:
Single Leg Touchdowns x 6-8 ea. side
Single Leg RDL x 6-8
Single Leg Calf Raise x 12-15

Metcon:
Every 3 Minutes for (4) sets
40 Double Unders
10 DB Snatch @50/35 (5) each
10 Burpee

Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Strength:
Deadlift
5 x 5 @70%

Accessory:
Three Sets:
Half Kneeling KB Chops x 10 ea.
Kneeling Around the World x 20 ea.
Offset Overhead Farmers Carry 100 Ft ea.

Metcon:
50 Shoulder Press  @75/55
50 GHD Sit ups
50 GHD Hip Extension
50 Walking Lunge with KB Overhead (25 EACH LEG) @55/35
50 Ab Wheel Rollouts

Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press
5 x 5 @75%

Accessories:
3 Sets:
6-8 Bar or Bench dips
10-12 DB Shoulder laterals
8-10 Barbell curl

Metcon:
Every 3 minutes for (15) minutes
Row 250/175
10 Burpee (If you want to be adventurous you can do Burpee Tuck Jumps)

Warm up:
5 Min Bike
1 Min Deep Squat
10 Cossack
20 Arm Circles
20 Leg Swings
10 Inchworm

35 Min EMOM
1. Row 225/150
2. 5 – D-Ball clean over shoulder
3. Ski 225/150
4. 20 – DB Reverse Lunges 35/25
5. Bike 12/7
6. 5 Power Clean 165/110
7. Rest