Tuesday - 120121

Strength: Weighted Diamond Pushups 6-6-6-6-6 *20 Commando Planks after each set Metcon: 7 Rounds for time: 14 Single-arm SDHP (7/7) 14 Jump Squats 14 Shoulder taps *EMOM - 4 Burpees

Monday - 110121

Strength: 4 Sets: 8/8 Single-leg Romanian Deadlifts 15-30sec HS/Pike Hold Metcon: AMRAP in 15min of the ladder: 1-2-3-4-5-6... HRPU DB/KB G2OH Burpees over KB/DB

Sunday - 100121

Core Strength: Accumulate 3min in Hollow Hold *for every break do: 10 Weighted Good Mornings 10 X-Ups Metcon: For time: 25 Double Unders 50 Pistols 25 Double Unders 50 DB/KB Hang Squat Cleans 25 Double Unders 50 DB/KB S2OH 25 Double Unders 50 Weighted Step-ups 25 Double Unders

Saturday - 090121

Strength: Weighted Pushups (backpack) 10-10-8-8-6-6 *go heavy and rest as needed Metcon: For time: 100 Single-arm Power Clean and Jerks (50 each) *EMOM - 4 Inch Worms (starting at 00:00)

Friday - 080121

Strength: 5 Sets: 8/8 Bulgarian Split Squats (weighted) 1min Plank Metcon: For reps: AMRAP in 10min of: 10 Pushups 20 Commando Planks 10 Jacksons Into: AMRAP in 10min of: 10 V-Ups 20 Mountain Climbers 10 Back extensions

Thursday - 070121

Metcon: EMOM for 36min: 1: 15 Jacksons 2: 30 Situps 3: 20 Goblet Squats 4: 30 Russian Swings 5: 15 Burpees 6: Rest

Wednesday - 060121

Strength: 4 Sets of the complex: 6 G2OH (right arm) 9 Press (right arm) 12 Overhead Lunges (right arm) 15sec Overhead hold (right arm) 6 G2OH (left arm) 9 Press (left arm) 12 Overhead Lunges (left arm) 15sec Overhead hold (left arm) *Rest 2:00 between sets Metcon: For time:

Tuesday - 050121

Strength: 5 Sets: 20/20 Single-arm Bentover Rows 20 X-Ups Metcon: AMRAP in 22min of: 6 HSPU 20 Jumping Jacks 9 Rollups 20 Mountain Climbers 12 Thrusters 20 Double Unders

Monday - 040121

Skill: Handstand hold - accumulate 3-5min in a handstand (scale as needed) Metcon: 2 Rounds for max reps: 3min AMRAP- 25 Double Unders 15 Pushups rest 1 minute 3min AMRAP- 8 DB/KB Hang Clean & Press 8 Situps rest 1 minute 3min AMRAP- 12 Jump Squats 6 Burpees rest

Sunday - 030121

Skill/Strength: Pistol Squat - practice technique or build to a weighted set of 4/4 Metcon: 10 Rounds for time: 8 V-Ups 6 Clusters 4 HSPU 6 Devil-Press 8 Russian Twists

Saturday - 020121

Strength: 5 Sets: 10/10 Single-arm Press 10/10 Single-leg Romanian Deadlifts *Rest 2:00 Metcon: 5 rounds of: 3min AMRAP- 30 Overhead Lunges 60 Mountain climbers 30 Overhead Lunges AMRAP Burpees in the remaining time *Rest 1min between rounds *score is the amount of burpees accumulated

Friday - 010121

Strength: Tempo Good Mornings @5252 8-8-8-8-8 21 Hollow Rocks after each set Metcon: AMRAP in 21min of: 21 Swings 21 Thrusters 21 Pushups 21 Burpees

Thursday - 311220

Strength: 5 Sets: 5/5 Weighted Step-ups *5sec tempo on the way down for each rep *Rest 2:00 Metcon: AMRAP in 20min of: 31 Double Unders/Mountain Climbers 12 HSPU/Pike Pushups 20 Broomstick Squat Snatches

Wednesday - 301220

Skill: 4 Sets: 40sec Handstand hold (chest-to-wall) 20sec Shoulder taps *Rest as needed between sets Metcon: 4 Rounds for time: 20 Deadlifts (kb/db/backpack) 20 G2OH 20 Front Squats 20 Thrusters

Tuesday - 291220

Strength: 3 Sets: 60sec AMRAP Bentover Rows (30sec each arm) 40sec AMRAP Hollow-body flutter kicks *Rest 2:30 Metcon: For time: 120 Devil-Presses (db/kb/backpack) *EMOM: 5 Air Squats 5 Pushups 5 Situps (scale reps if needed)

Monday - 281220

Strength: 5 Sets with a weighted backpack: 8 Weighted Pushups 16 Plank Shoulder taps 32sec Plank *Rest 2:00 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Rollups Weighted Jump Squats (backpack) Burpees over backpack V-ups Weighted Step-ups