Tuesday, December 20, 2022 Weightlifting 10:00 EMOM, For Load 2 Hang Power Snatch + 1 Hang Squat Snatch start @ 60% of limiter “Mrs. Bing” Every 5:00 for 20:00 200m Run 12 Toe to Bar 8 Lateral Burpees over the Bar 12 Hang Power Snatch 75/55#, 34/25kg 8 Lateral Burpees over the Bar Goal: ~3:00-3:30/Round […]

Monday, December 19, 2022 “Dr. Drake Ramoray” For Time: 15/12 Cal Row 14 Single Arm Dumbbell C&J 50/35#, 22.5/16kg 50 Wall ball 20/14#, 9/6kg 15/12 Cal Row 14 Single Arm Dumbbell C&J 40 Wall ball 15/12 Cal Row 14 Single Arm Dumbbell C&J 30 Wall ball 15/12 Cal Row 14 Single Arm Dumbbell C&J 20 […]

Sunday, December 19, 2022 Strength Take 10:00 to Establish a 5RM Bench Press “Stinky and Dirty” 15:00 AMRAP 10m Handstand Walk 16 Alt DB Snatch 35/25#, 16/12kg 16 GHD Sit-Ups 4 Sandbag Cleans 150/100#, 65/45kg

Saturday, December 17, 2022 Skill Work Ring Muscle-Up Progressions “8 Days of Fitness” 1-Devils Press 50/35#, 22.5/16kg 2- Push-Up Renegade Row 50/35#, 22.5/16kg 3- Ring Muscle-Ups 400m Run 5- Burpee Box Jump Overs 24/20” 6- Dual DB Step-Overs 24/20” (50/35#, 22.5/16kg) 7- Strict Pull-Ups 800m Row or Ski

Friday, December 16, 2022 Strength 10:00 Clock to Establish 10RM TnG Deadlift “Macho Man” EMOM, Until Failure 3 Power Cleans 3 Front Squats 3 Push Jerks 185/125#, 84/57kg QuickFit 10 Rounds For Time Of: 6 Alternating Dumbbell Snatch 6 Lateral Burpees over Dumbbell 12 Wall Balls

Thursday, December 15, 2022 “Bandit” 20:00 EMOM Capacity Test min 1: 16/13 Cal Row min 2: 20 Wall Balls 20/14#, 9/6kg min 3: 15 Toe to Bar min 4: 50ft Dual DB Front Rack Walking Lunges 50/35#, 22.5/16kg JERRY •Run 1 mile •Row 2K •Run 1 mile

Wednesday, December 14, 2022 Strength Take 10:00 to Establish a 5RM Push Press “Carrying JT” 21-15-9 Handstand Push-Ups 100ft Farmers Carry 53/35#, 24/16kg Ring Dips 100ft Farmers Carry Push-Ups 100ft Farmers Carry QuickFit AMRAP 20 1 Sled Push 5 Pull Ups 10 Push Ups 15 Air Squats 200m Ski

Tuesday, December 13, 2022 “Spidey” For Time 1 Mile Run 10 Wall Walks 100 Double Unders 50 Pull-Ups 2k Echo Bike or Assault Bike 10 Wall Walks 100 Double Unders 10 Rope Climbs Time Cap: 35:00 QuickFit 20 D-Ball Cleans 100Ft Walking Lunge Carrying D-Ball (any position) 2000/1800m Bike 20 D-Ball Deadlifts 20 Burpees

Monday, December 12, 2022 Strength Test Take 10:00 20RM Back Squat “Lightning McQueen” For Time 10-9-8-7-6-5-4-3-2-1 Thrusters 95/65#, 43/30kg Bar Facing Burpees QuickFit 0:00 – 10:00 4 Rounds Of (advanced 5 rounds) 200m Run 9 Kettlebell Swings 3 Burpees @ 10:00 50-40-30-20-10 Heavy Jump Ropes Flutter Kicks (2 count)

Sunday, December 11, 2022 Strength Bench Press 10:00 EMOM 3 Reps @ 60% Strength Conditioning “Sloppy Joes” 15:00 AMRAP 3 Wall Walks 25ft Dual DB Front Rack Walking Lunges 9 Dual DB Hang Snatch 25ft Dual DB Front Rack Walking Lunges Load: 35/25#, 16/12kg

Saturday, December 10, 2022 5 Person Teams for Max Reps “O’Doyle Rules!” 4 Rounds min 1: GHD Sit-Ups min 2: Burpee Box Jump Overs 24/20” min 3: Overhead Squats 75/55#, 34/25kg min 4: Burpee Pull-Ups min 5: Rest

Friday, December 9, 2022 “Billy Madison” 5 Rounds for Time 400m Run 21 Deadlifts 15 Hang Power Cleans 9 Push Jerks Load: 115/75#, 52/34kg Time Domain: 20:00-25:00 Time Cap: 30:00 QuickFit 5 Rounds for Time 20/16 Cal Ski Erg 15/12 Cal Bike 20/16 Cal Row R: 2:00 b/s

Thursday, December 8, 2022 “The Bus Driver” 25:00 EMOM min 1: 13/9 Cal Echo Bike min 2: 10 Single DB Step-Overs 50/35#, 22.5/16kg min 3: 5 Strict Pull-Ups + 10 Push-Ups min 4: 50/50ft Single Arm OH Carry 70/53#, 32/24kg min 5: 2/1 Rope Climbs QuickFit Max Distance Bike in 21:00 At 3:00, 6:00, 9:00, […]

Wednesday, December 7, 2022 Strength Back Squat 10:00 EMOM 3 Reps @ Goal 20 Rep for Next Week “Veronica Vaughn” 8:00 AMRAP 48 Double Unders 16 American KBS 16 Goblet Squat Load: 53/35#, 24/16kg QuickFit AMRAP 14 Heavy Rope Sled Pull 10 Double Dumbbell Power Cleans 10 Alternating Dumbbell Front Rack Step Back Lunges 15/8 […]

Tuesday, December 6, 2022 “You Are Correct” For Time 25/20 Cal Row 50ft Handstand Walk 15 Toe to Bar 50/40 Cal Row 100ft Handstand Walk 30 Toe to Bar 50/40 Cal Row 50ft Handstand Walk 15 Toe to Bar 25/20 Cal Row Time Domain: 16:00-22:00 Time Cap: 25:00 QuickFit 3 Rounds Of: 75 Double Unders/150 […]