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12/18/21 Metcon Metcon (Time) Partner WOD 5 Rounds For Time: 120 DU 30 OHS 115 / 85 lb 6 Rope Climbs RX Double DB squats 50/35lbs 10 Pullups per athlete

12/17/21 Weightlifting Clean and Jerk (Weight) Split Jerk 2 x 3 at 50% 1×3 at 65% 1×2 at 75% 2×1 at 80% Does not need to be TNG Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16: 4 Wall Walks 8 DB Snatches 70 / 50 lb 12 T2B RX 50/35

12/16/21 Metcon Metcon (AMRAP – Reps) 8 Rounds :20 on :10 off Calorie Bike 8 Rounds :20 on :10 off Weighted sit-ups 30/20 slamball 8 Rounds :20 on :10 off Calorie Row 8 Rounds :20 on :10 off Hollow Rock

12/15/21 Weightlifting Deadlift (4×8 65%) Metcon Metcon (7 Rounds for reps) On the 3:00 x 7 Rounds: 400m Run 12 C2B RX Pull-ups Score- enter all split times

12/14/21 Weightlifting Shoulder Press (4×8 65%) Metcon Metcon (Time) 21-15-9 Burpee Box Jumps Deficit HSPU 45’/25’s RX Push press 50/35 DB

12/13/21 Weightlifting Back Squat (5-4-3-2-1 climb ) Metcon Metcon (Time) For Time: 3 Rounds 10 Power Snatches 135 / 95 lb 600m Row 30 Wallballs 20 / 14lbs.

12/11/21 Metcon Metcon (Time) Partner WOD 100 Star Fish 50 Wallballs 800m Row 50 Wallballs 800m Row 50 Wallballs 100 Star Fish

12/10/21 Weightlifting Choose either Squat Snatch or Squat Clean Squat Snatch (Build to heavy single) 3@40% 3@50% 3@60% 2@75% 2@80% 1@85% 1@90% Feel free to get a 1RM or stop at 90% Squat Clean (Build to heavy Single) 3@40% 3@50% 3@60% 2@75% 2@80% 1@85% 1@90% Feel free to get a 1RM or stop at 90%

12/9/21 Metcon Metcon (Time) Partner WOD 1 Mile Run 100 Cal Bike

12/8/21 Weightlifting Deadlift (Weight) 5×1 @ 50% 1×3 @ 60% 1×1 @ 70% 1 set max reps @75% Change the reps in WODify from 1×1 to however many you get on your max reps @ 75% Metcon Metcon (Time) 7 Rounds: 7 Deadlifts 135/95 7 Power Cleans 135/95 7 T2B 7 Front Squats 7 Over