Warm Up

500m Row/400m Run
10 Samson Complex
10 Passsthroughs
10 Overhead Squats (PVC)
10 Sit Ups
10 Supermans
10 Pull Ups
10 Dips

Warm Up Your Clean

Met Con

On the first day of Christmas my Coach demands of me:

1- Clean & Jerk (225 – 35#)
2- Muscle Ups/Dips
4- Wall Ball (20/14# @ 11/10’ Target)
5- Toes 2 Bar
6- Front Squat (225 – 35#)
7- Burpee
8- Box Jump (24/20”)
9- Hand Release Push Up
10- Jumping Lunges
11- Pull Up
12- 1200M Run

Jeremey: 49:59 (Used 165# for C&J and Front Squat)

Last year, it took me 67 minutes to complete this bad boy so this was a pretty solid improvement. I’m not really sure exactly where I went faster. I didn’t break the HSPU or muscle-ups at all which was helpful.


Warm Up

50 Du/40SU/30Du/20Su/10du
Shoulder Circuit
20 lunges
10 Burpees
8 Strict pullups
:60 s handstand hold

Met Con

For Time:

100 Double Under
80 Sit Up
60 Wall Ball (20/14#)
40 Jumping Lunge
20 Pull Up
10 H.S.P.U.

Jeremey: 11:04 Rx

I did the double unders unbroken. Then, situps were pretty quick. When I got to the wall balls, I broke them up into 4×15. Jumping lunges were quick 4×10’s (damn my legs were sore). Pull-ups were unbroken. HSPUs was where it started to fall apart. I went 5/3/2. Definitely not as great as I was hoping (6/4), but not bad!


Warm Up
20 Jumping Jacks
50 Double Under
Shoulder Circuit
Push Up Pyramid
5 Strict Pull Up
5 Kipping Pull Up

– Lat
– Reverse
– Tricep

Met Con
30 Min AMRAP Of:
5 Ring Muscle Up
10 Burpee
20 Jumping Lunge


This was a big day! It was the first time I was going to try serious sets of muscle-ups in a workout. I was confident I could get 4 rounds in before I really fatigued, which is exactly what happened. For the first few sets, I did 2+1+1+1 for the muscle-ups. For the later sets, I had to do sets of 1. Started failing at 20 muscle-ups in, which makes sense. That’s the most I’ve ever done in a single workout.