Saturday - 160121

Strength: 4 Sets: 10/10 Single-leg Glute Bridges (weighted) 30 Hollow Body Flutter Kicks Metcon: 12 Rounds for time: 4 HSPU 8 Deadlifts 12 Bent-over Rows 24 Double Unders

Friday - 150121

Strength: 5 Sets: 10 Weighted Good Mornings 20 Hollow Rocks 30sec Side Plank (15/15) Metcon: AMRAP in 20min of: 20 Mountain Climbers 20 Pike Pushups 20 Mountain Climbers 30 Situps 20 Mountain Climbers 40 Air-Squats

Thursday - 140121

Strength: Tempo Cossack Squats (weighted) 12-12-12-12-12 (6/6) @3332 tempo *rest as needed and work as heavy as possible Metcon: 7 Rounds for time: 20 Russian Twists 10 Devil-Press 20 G2OH 10 Rollups

Wednesday - 130121

Strength: 5 Sets: 7/7 Single-arm Arnold Press 10 Weighted Jacksons Metcon: For time: 100 Air Squats 85 Russian Swings 70 Deadlifts 55 Push-Press 40 Burpees

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