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1/26/20 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 1 Rope Climb 10 Double DB Box Step up 30/21 Cal Row RX 3 Strict Pull-up

11/25/20 Weightlifting Wise Men (3 Rounds for reps) "Wise Men" AMRAP 3: Macho Man (135/95#) Rest 3:00 AMRAP 3: Macho Man (155/105#) Rest 3:00 AMRAP 3: Macho Man (185/135#) *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks Metcon (Weight) On the 20:00 Clean and Jerk Complex Build to a

11/24/20 Metcon Metcon (Time) RX 800m Run Rest 3 minutes 800m Run ADV RX 1 Mile Run Rest 5 minutes 1 Mile Run Metcon Metcon (Time) ADV RX 15-12-9 Kipping HSPU T2B 200 DU 12-9-6 Kipping Deficit HSPU (2 – 45lb/1set – 45lb plates) C2B 150 DU 9-6-3 Kipping HSPU Bar MU 100 DU RX

11/23/20 Thanksgiving Schedule: Thursday Nov. 26th 8:30AM Friday Nov. 27th 9:30AM Saturday Nov. 28th 8:30AM Weightlifting Stamina Squating (4×1 across) On the Minute x 8 (4 Rounds) Min 1 – 5 Front Squats Min 2 – 10 Back Squats **Week 1 of 5 for this squat progression. Barbell stays loaded at 50% of 1 RM

11/21/20 Metcon Metcon (Time) 800m Run 21 Burpee Box Jump Overs 800m Run 21 Power Clean & Jerk 800m Run 21 Burpee Box Jump Overs 800m Run RX Box (24/20") Barbell (155/105) ADV RX Box (30/24") Barbell (205/145)

11/20/20 Weightlifting Hang Squat Snatch (Unbroken Complex) 1 High Hang Squat Snatch (pockets) 1 Hang Squat Snatch (knees) 1 High Hang Squat Snatch (Pockets) 1 Hang Squat Snatch (Knees) Set 1 45% Set 2 50% Set 3+4+5 55% Metcon Metcon (AMRAP – Rounds and Reps) RX AMRAP x 12 25 DU 9 T2B 25 DU

11/19/20 Metcon Metcon (AMRAP – Reps) EMOM 20: :30 Row :30 Burpee :30 Bicep Curls :30 Lunges with or without DB You choose the weight

11/18/20 Metcon Metcon (3 Rounds for reps) 3 x AMRAP 4, Rest 4 27/21 Cal Row 21 Power Cleans 15 Burpee Box Jump Over RX Round 1: 135/95 Round 2: 115/85 Round 1: 95/65 ADV RX Round 1: 155/105 Round 2: 135/95 Round 3: 115/85 Each round is for time. If you do not finish

11/17/20 Metcon Metcon (Time) RX For Time: 800m Run 25 Thrusters 25 C2B 800m Run 25 OHS 25 T2B 800m Run 25 Front Squats 25 Pull-ups Barbell 95/65 ADV RX For Time: 800m Run 25 Thrusters, 15 Bar MU 800m Run 25 OHS, 25 T2B 800m Run 25 Front Squats, 35 C2B Barbell 135/95 Goal

11/16/20 MoFlow Wed 10:30AM Olympic lift class Saturday 10AM Weightlifting Back Squat (5×3 Climbing) 5 Sets 1 Pausing Back Squat (2s in bottom) 2 Back Squats Start around 55% and end around 75% Metcon Metcon (Time) 2 Rounds 400m Run 50 Double DB Hang Clean and Jerk (50/35) 50 Double DB Front Rack Lunges (50/35)