Workout:
On an 8 minute running clock
Work up to a Heavy Double Power Snatch

Then 4 x 3 OHS every :90
Use the final Power Snatch weight

EMOM until you are not able to continue.
Alternate between:
5 Burpees odd numbers
5 Wall Ball Shots even numbers
Add 1 rep each minute
1st min: 5 Burpee
2nd min: 5 Wall Ball
3rd min: 6 Burpee
4th min: 6 Wall Ball
5th min: 7 Burpee
6th min: 7 Wall Ball …

Workout:
6 Min EMOM
10 Swings 70/44

Complete
Turkish Get ups x 10

21-15-9
Deadlift @185/125
HandStand Push Ups

Workout:
On an 8 min running clock, work up to a heavy squat clean + jerk
Then 4 x 3 front squat (:90)
*final clean and jerk weight all 4 sets

2 Sets:
Bike 30/20 cals
Rest 2 min
Ski 500
Rest 2 min
Row 500
Rest 2 min
These are sprints!!!!
You can switch up the exercises or do all the same exercise for all 6 sets, or whatever the fuck you want to do.
Just fuckin sprint!

Workout:
Bike 3 minutes
KB Single arm Bench Press x 10
DB or KB Pullover x 10
Face Pulls w/band or rings x 10
Inchworm x 5
Push ups x 20
Prone Swimmers x 10
Prone Shoulder Press w/pvc x 10

Complete:
Bench Press
5 x 5

For Time:
30 Box jumps @24/20
30 Pull-ups
30 Kettleball Swings 70/35
30 Steps walking lunge
30 Knees to Elbows
30 Push Press @75/55
30 Back extension
30 Wallball @20/14
30 Burpees
30 Double unders

Workout:
Bike or Ski 3 minutes
1 Minute Goblet Squat Hold
Complete with a :03 hold for each:
Hip Airplane x 5 (each side)
Inchworm into Worlds Greatest Stretch with Twist x 5
Goblet Squat x 10
Cossack w/KB x 10 (5 each leg)
Split Squat w/KB x 10 (5 each leg)
Bird Dog x 10 (5 each side)
Single Leg Glute Bridge x 10 (5 each side)

This is the Last week!!!!
Back Squat 20 reps
Increase 5-10 lbs from last week

50-40-30-20-10
Double Under
Sit up

Kosta and Gabby are the winners of the first ever Holiday Hoist off!!!

Everyone was there! Even Peter Parkinson’s!!
Congratulations to everyone who competed!
I’m not sure how Nick calculated everything, but I believe Kosta received his medal cause he still lifts heavy weight at the young age of 60 and Gabby had no idea she would be competing today!

Workout:

Every :90 for 10 Rounds
1-5: Power Snatch + 2 OHS
6-10: Squat Snatch + OHS

Complete 100 Box Jumps @24/20
Every :90 Complete 3 Power Snatch @135/95
Start with the Snatch

Workout:
Row 500
2 Sets:
Inchworm x 10
Single leg RDL x 10
KB Deadlift x 10
Swings x 10
Scapular retraction x 10

Deadlift
4 x 4

Row or Ski
10 x 250/175 meters
Rest 1 minute between sets

Workout:

10 Rounds :90 each
1-5: 1 Squat Clean + 2 Jerks
6-10: 2 Squat Clean + 1 Jerk

100 Burpees For Time
Every 2 minutes complete 3 Power Cleans @165/115
Start with the Cleans

Workout:
Bike 3 minutes
KB Single arm Bench Press x 10 (5 each side)
DB or KB Pullover x 10
Face Pulls w/band or rings x 10
Inchworm w/5 Push up x 5
Prone Swimmers x 10
Prone Shoulder Press w/pvc x 10

Complete:
Bench Press
5 x 5 same weight from last week
Superset with Barbell curls x 5-8

Every 3 Minutes for 4 sets
Bike 12/7 Cals
12 Thruster @135/95
12 Pull ups
Modify the workout so you can move through each round as quickly as possible with no rest

Workout:
Bike or Ski 3 minutes
1 Minute Goblet Squat Hold
Complete with a :03 hold for each:
Hip Airplane x 5 (each side)
Inchworm into Worlds Greatest Stretch with Twist x 5
Goblet Squat x 10
Cossack w/KB x 10 (5 each leg)
Split Squat w/KB x 10 (5 each leg)
Bird Dog x 10 (5 each side)
Single Leg Glute Bridge x 10 (5 each side)

Complete:
Back Squat 20 reps
Increase 5-10 lbs from last week

16 Min EMOM
Odd minutes- 10 Swings @70/55
Even minutes- 10 GHD Sit ups
Substitute V-Ups for GHD