Saturday - 121220

Metcon: For time: Run 1000m Then: 16-14-12-10-8-6-4-2 Devil-Press (#22.5/15, 1) Weighted Step-ups Then: Run 1000m 75 Hollow Rocks

Friday - 111220

Metcon: AMRAP in 36min of: 30 Situps 24 KB Overhead Reversed Lunges 18 KB Single-arm SDHP (#24/16) 12 Back extensions 6 Tuck Burpees

Thursday - 101220

Strength: Weighted Jacksons (weight on knees) 15-10-10-5 *Rest 2:00 Metcon: 2 Rounds for time: 50 KB Swings (#24/16) 50 Pistols 50 Burpee step-ups (weighted) 50 V-Ups

Wednesday - 091220

Strength: 6 Sets: 6/6 Bulgarian Split Squats 12/12 Single-arm Bent-over Rows *Rest 2:00 Metcon: 5 Rounds for max reps: AMRAP in 3min: 12 DB Deadlifts (#22.5/15, x1) 10 DB Hang Squat Cleans 8 DB Hang Power Clean and Press *Rest 1min between amraps.

Tuesday - 081220

Core Strength: 5 Sets: 20sec Hollow hold 20 Tuck-ups 20sec Side Plank (left) 20sec Side Plank (right) Rest 1:30 Metcon: For time: 20 Devil-Press (#22.5/15) 35 Pike Pushups 50 Single-leg DB Deadlifts 35 Pike Pushups 20 DB Hang Squat Cleans

Monday - 071220

Strength: Weighted Cossac Squats 8-8-8-8-8 (each side) 20sec Hollow Hold after each set Metcon: AMRAP in 20min of: 8/8 DB Power Cleans (#22.5/15) 35 Double Unders 8/8 DB S2OH 35 Double Unders

Sunday - 061220

Metcon: Ogi's Birthday WOD For time (45min timecap): 1000m run Then 6 Rounds of: 12 KB deadlifts (#24/16) 9 Russian KB Swings 6 American KB Swings 800m run Then 4 Rounds of: 12 Goblet Squat 9/9 Thrusters 6/6 Push Press 600m run Then 6 Rounds

Saturday - 051220

Strength: Weighted Good Mornings 10-10-10 Metcon: For time: 50 Mountain Climbers 50 V-Ups 40 Mountain Climbers 40 Pike Pushups 30 Mountain Climbers 30 S2OH 20 Mountain Climbers 20 Bent-over Rows (each arm) 10 Mountain Climbers 10m Burpee Broad Jump

Friday - 041220

Strength: Single-arm Arnold Press 8-8-6-6-4 (each arm) Metcon: 3 Rounds for time: Run 600m 30 DB Snatch 30 Walking Lunges steps (With DB)

Thursday - 031220

Metcon: AMRAP in 26min of: 16 DB/KB Hang Clean and Jerks (8/8) 16 Air-Squats 16 Situps

Wednesday - 021220

Metcon: 10 Rounds for time: 40 Double Unders 10 KB Swings (#24/16) 10 Jacksons 40m KB Overhead Carry

Tuesday - 011220

Core Strength: 5 Sets: 1min AMRAP 3 Situps 3 Tuck-ups 3 V-ups 3 Hollow Rocks *1min Rest between amraps Metcon: For time: Run 800-600-400-200-100m 20 DB/KB Hang Squat Cleans

Monday - 301120

Metcon: For time: Cash-in: 300 Double Unders Then, 1-2-3-4-5-6-7-8-9-10 Plate/DB Good mornings Plate/DB G2OH Plate/DB Overhead Lunges (each leg) Burpee jump overs Cash-out: Run 1000m

Sunday - 291120

Metcon: For time: 75 DB/KB Snatch 75 Pistols 75 Swings 75 Pushups *E2MOM - 7 Burpees

Saturday - 281120

Metcon: AMRAP in 30min of: 15 HSPU 50 Mountain Climbers 15 Jacksons 50 Knee taps 15 V-Ups 50 Single-Unders / Jumping Jacks 15 Goblet Jump Squats

Friday - 271120

Skill: Pistol Squat practice for 12min Metcon: 6 Rounds for time: 21 Situps 18 Bent-over Rows 15 Jump Squats 12 Back extensions 9 Pike Pushups