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12/19/20 Metcon Metcon (Time) 6 Rounds 7 Thrusters 115/85 7C2B 7 Lateral Burpees 20/15 Cal Row or 200m Run RX 75/55 Pull-ups

12/18/20 Weightlifting Deadlift (Weight) On the minute x 6 2-2-2-1-1-1 Start at 60%, 65%, 70% then for your last 3 singles build to a heavy rep Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 40 Single DB Hang Clean and Jerk 30 Box Jumps or Step ups 20 Kipping HSPU 10 DL RX

12/17/20 Metcon Metcon (Time) 4 Rounds 800m Run or Row 15 Air Squats 10 Lunges 5 Burpees

12/16/20 Metcon Metcon (Time) On the 4:00 x 5 50 DU 20/15 Cal Row 10 Front Squats 155/105 Score is slowest round Metcon Metcon Strict Gymnastics work: EMOM x 9 (3 Rounds) MIN 1 Strict Ring MU MIN 2 Strict T2B MIN 3 Strict Ring Dips Scaling options Strict C2B Strict PU Elevated Ring Row

12/15/20 Metcon Black & Blue (Time) "Black & Blue" 5 RFT: 10 Power Cleans, 135/95 10 Burpees Black and Bluer (Time) 5 Rounds: 10 Power Cleans (155/105) 10 Bar Facing Burpees Extra Gymnastics Work Metcon (3 Rounds for reps) On the Minute x 9 3 Rounds: Minute 1: Max Cal Ski Erg or Bike Minute

12/14/20 Weightlifting Stamina Squating (Weight) On the Minute x 14 (7 Rounds) Min 1 – 2 Front Squats Min 2 – 4 Back Squats 72% of Front Squat 1RM Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18 18/15 Cal Row 15 Wallballs 20/14lb 12 Alternating DB Snatch 50/35lb 9 T2B ADV RX 75/55

12/12/20 Metcon Metcon (Time) 5 Rounds 400m Run 1 rope climb 12 Deadlifts 9 Hang Cleans 6 Push Jerks Barbell 155/105 RX 5 Rounds 500m Row 12 Deadlifts 9 Hang Cleans 6 Push Jerks Barbell 115/85

12/11/20 Metcon Treading Water 2020 (Time) RX For Time: 2k Row 150 DU Directly INTO: 10 Rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats ADV RX For Time: 300 DU 2K Row Directly INTO: 10 Rounds of: 2 Ring MU 4 HSPU 8 KBS (32/24kg)

12/10/20 Metcon Metcon 4 Minutes on any machine 40 sit-ups 40 Russian KBS 3 Minutes on any machine 30 sit-ups 30 Russian KBS 2 Minutes on any machine 20 sit-ups 20 Russian KBS 1 minute any machine 10 sit-ups 10 Russian KBS Strength Metcon Upper body Childs Pose 1 minute Shoulder to Floor 1 minute

12/9/20 Metcon Metcon (Time) 50 Wallballs 50 Box Jumps 50 Wallballs *on the minute – 5 Deadlifts WB – 20/14 Box Jump – 24/20" Deadlift – 225/155 lb *Start with Wallballs Weightlifting Clean and Jerk (55% 1RM Clean & Jerk Same weight across) Min 1 – 7 Hang SC + 1 PJ Min 2 –