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1/12/21 Strength Conditioning Metcon (Time) 10 Rounds 3 Ring MU 6 Strict HSPU 12:00 Time Cap

1/11/21 MoFlow this Friday 8:30am Women’s group Monday 7:30pm Weightlifting Stamina Squating (On the Minute x 16 (8 rounds)) Min 1 – 1 Front Squat Min 2 – 2 Back Squats 85-87% 1 RM Front Squat Metcon Full Circle Individual (Time) For Time: 1500m Row 100 DU 50 Cal Bike 100 DU 1500m Row Goal

1/9/21 Metcon Metcon (AMRAP – Rounds and Reps) ADV RX AMRAP x 20: 1 Deadlift (315/215) 10 T2B 15 Bar Facing Burpees RX 275/185 Extra Gymnastics Work Metcon (Weight) On the 1:30, as far as possible 3 Bar MU 3 Power Snatch Women start at 85#, increase 5# per round Men start at 115#, increase

18/21 Metcon Metcon (Time) 5 Rounds 21/15 Cal Row 15 Box Jump Overs (24/20") 7-6-5-4-3 Squat Cleans ADV RX R1: 155/105 R2: 185/135 R3: 205/145 R4: 245/165 R5: 275/185 RX 155/105 every Round Gymnastics Metcon (Weight) 2nd WOD Option ONE Alternating OTM x 10 (5 Rounds) Minute 1 – 8 Mat HSW Minute 2 –

1/7/21 Metcon Metcon AMRAP x 20 25m Single KB Farmers Carry Each Arm 25m Single KB OH Carry Each Arm 2:00 on Any Machine Strength Metcon Spend at least 1 minute in each position: Puppy Pose Shoulder to Floor Wrist Stretch Couch Stretch Pigeon Stretch Butterfly Stretch Pike Stretch Straddle Stretch Frog

1/6/21 Metcon (Time) On The 0:00…. 21-15-9 OHS 95/65 T2B Directly into: 15-12-9 Thrusters (95/65) C2B Metcon (Weight) On The 12:00… Alternating OTM x 10 (5 Rounds): Minute 1 – 3 Thrusters + 3 OHS Minute 2 – Rest Build to a heavy set RX 3 DB Thrusters + 3 DB Lunges (Lunges 3/leg) One

1/5/21 Gymnastics Metcon (Weight) ADV RX On the 1:30 x 6 5-10 Kipping Deficit HSPU(4.5/3") 3 TNG Power Cleans Choose the total HSPU with the intent on each set being unbroken. Power Clean Set 1 – 70% Set 2 – 73% Set 3 – 76% Set 4-6 Build to a heavy triple you can rest

1/4/21 MoFlow Thursday 8:30AM Boxing Thursday 4:00PM Weightlifting Stamina Squating (On the Minute x 16 (8 Rounds)) Min 1 – Front Squat Min 2 – Back Squat Single barbell, loaded throughout. Goal is to be at 82% of 1RM Front Squat Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 20 Wallballs (20/14 lb) 20

1/2/21 8:30am and 9:30am MoFlow at 10:30am Metcon Metcon (Time) ADV RX 5 Rounds 400m Run or .62mile Bike or 500m Row 1 Round of "Barbara+" 10 Bar MU 20 Kipping HSPU 30 GHD sit-ups 40 Pistols RX 5 Rounds 400m Run or .62mile Bike or 500m Row Barbara (Time) Five Rounds for time: 20

12/31/20 Metcon Metcon (Time) "F#€%" 2020m Row ADV RX EMOM pick one movement 5 WB or 5 Burpees over the rower or 5 HSPU or 5 T2B RX EOMOM