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1/22/22 Metcon Metcon (Time) Partner WOD 200 DU 4 Rounds: 20 Burpees 20 Wallballs 20/14 200 DU 4 Rounds: 20 Burpees 20 Wallballs 200 DU

1/21/22 Metcon Metcon (Time) For Time: 1-2-3-4-5-6-7-8-9-10 HSPU 10-9-8-7-6-5-4-3-2-1 Deadlifts 225 / 155 lb ADV RX deficit HSPU (45lb/25lb plates)

1/20/21 Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds 1 minute Bike 1 minute Row 1 minite situps 1 minute weighted twists ….then…. 2 Rounds 1 minute pigeon stretch each side 1 minute pike 1 minute frog

1/19/22 Metcon Metcon (AMRAP – Reps) AMRAP X 10 10 Single DB Snatches 10 Double DB thruster 10 C2B While partner A is working partner B is accumulating calories on the Bike. Switch whenever needed. DB RX & MASTERS 50/35 (Click ADV RX) SCALED 35/20 and Pull-ups (Click RX) Score is Rounds and reps plus

1/18/22 Metcon (Time) Partner WOD 2000m row 100 T2B 100 Wallballs Split reps and complete each movement before moving on to the next. 15 min time cap Any reps you have let will be added to your time. This is a potential BOTLV WOD Metcon Metcon (Time) For Time: 50 Dead lifts 115/85 95/65 50

1/17/22 Open gym 5:30 & 6:30AM REGULAR HOURS THE REST OF THE DAY! Gymnastics Choose ring or bar MU or C2B Metcon (AMRAP – Reps) 5 x 75% of max unbroken Ring MU Metcon (AMRAP – Reps) 5 x 75% max unbroken bar MU Metcon (AMRAP – Reps) 5 x 75% max unbroken C2B Metcon

1/15/22 Metcon Metcon (Time) Partner WOD 3 Rounds For Time: 2,000m Row 10 Rope Climbs 1 Mile Run Split row and rope Climbs and run together RX 15 Pull-ups per person

1/14/22 Weightlifting Squat Clean and Jerk (5×3, 1×2, 3×1) 1×3 40% 1×3 50% 1×3 60% 2×3 75% 1×2 80% 1×1 85% 2×1 80-90% Metcon Metcon (Time) 10 Double DB Thrusters 10 DB-Facing Burpees 10 Double DB Hang Power Clean & Jerk 10 DB-Facing Burpees 10 Alternating Single DB Hang Power Snatches 10 DB-Facing Burpees 10

1/13/22 Metcon Metcon (Time) Partner WOD 3 Rounds For Time: 1,000m Row 1 Mile Run Split the Row and Run together If you don’t want to run 3 Rounds For Time: 100 Cal Bike 2000m Row Split the calories on the bike and Row together.

1/12/21 Weightlifting Back Squat (4 x 5, 1 x 5+) 4 x 5 @70% 1 x 5+ @70% 1 – 3 minutes btw sets For the final set complete 5 or more unbroken squats. Leave 2-3 reps in the tank. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 12 3 DB Front Squat 50/35