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CrossFit – Wed, Dec 10 Metcon (Calories) Minutes 0 – 2: Bike Minute 3: Rest Minutes 4 – 6: Row Minute 7: Rest Minutes 8 -10: Ski Erg Minute 11: Rest Repeat 3 times Through

CrossFit – Tue, Dec 9 Shoulder Press (5 x 5 65-70%) Partner WOD (Time) 2- 4 – 6 – 8 – 10 – 12 – 14 Power Clean 12 Box Jump Overs 24/16 Calorie Bike ADV RX Barbell 155/105 RX 135/95 Split reps and Calories

CrossFit – Mon, Dec 8 Starting our New 7-8 wk program Mondays Back Squat and strict pull-ups Tuesdays Strict Press mixed in with an Olympic lift EMOM Wednesdays More cardio focused Thursday Deadlift Friday Front Squat Back Squat (5 x 5 70-75% (5 strict pull-ups btw sets)) Metcon (Time) For Time 25 T2B 500/450m Row

CrossFit – Sun, Dec 7 Metcon (Time) 5 Rounds For Time 5 Thrusters 5 Front Squats 500m Ski Erg 5 Thrusters 5 Front Squats 500m Row Barbell 75/55

CrossFit – Sat, Dec 6 Metcon (Time) Partner WOD 5 Rounds For Time 50 Sit-ups 30 Box Jump Overs 20/16 Calorie Bike

CrossFit – Fri, Dec 5 Metcon (3 Rounds for reps) ADV RX Minutes 0:00, 2:00 4:00 2 Hang Snatches 155/105) RX 10 Hang Cleans (185/125) Front Squat (3 x 5 75-80% add weight ) Rest 2-3 minutes Metcon (Time) 21-18-15-12-9 Alt. DB Snatches Goblet Squats w/DB DB 50/35

CrossFit – Thu, Dec 4 Bench Press (3 x 2 same weight for all 3 sets) Metcon (AMRAP – Reps) 5 Rounds For Reps 1:00 Wall Walks 1:00 shuttle Runs 1:00 Rope Climbs 1:00 Farmers Carry 1:00 Rest Shuttle Runs every 5 mats = 1 rep Farmers Carry every 5 mats = 1 rep DB

CrossFit – Wed, Dec 3 squat or power clean Power Clean (3 x 2 same weight for all 3 sets) Squat Clean (3 x 2 same weight for all 3 sets) Metcon (Time) 3 Rounds For Time: 30/24 Calorie Row 20 Lateral Burpees Over Bar 10 Hang Power Cleans 165/115 RX 135/95

CrossFit – Tue, Dec 2 Back Squat (3 x 2 same weight for all 3 sets) same weight for all 3 sets Metcon (Time) Partner WOD 5 Rounds For Time: 40/30 Calorie Bike 20 T2B 20 Double DB OH Lunges 35/20 lbs. RX Single DB OH Lunges 50/35 lbs.

CrossFit – Mon, Dec 1 Either split or push jerk Split Jerk (3 x 2 same weight for all 3 sets) Push Jerk (3 x 2 same weight for all 3 sets) Metcon (Time) 5 Rounds For Time: 10/8 Strict Pull-ups 10 HSPU 250/200m Row RX (Barbell S2OH 95/65)