Friday, 29 Dec 17

1. Warm Up - 10 Minutes 2. Teaching - 10 Minutes 3. Metcon - 30 Minute Cap “Elephant“ Lift a total of 7,000 lbs overhead using only one of the following: Barbell, dumbbell, Kettlebell, plates, Wallballs, or D-Ball

Thursday, 28 Dec 17

1. Warm Up - 10 Minutes 2. Teaching - 10 Minutes 3. Metcon - 30 Minutes “Freezer Burn” 30-25-20-15-10 Calorie Row Russian Kettlebell Swings 53/35 10 Meter Shuttle Sprints

Wednesday, 27 Dec 17

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Strength/Weightlifting - 15 Minutes 3-Position Squat Clean Build to a Heavy Complex 4. Metcon - 15 Minute Cap “Clean Shave” 3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (135/95)

Friday, 22 Dec 17

Warm Up & Mobility - 12 Minutes Teaching - 10 Minutes Metcon - 24 Minutes “Loose Cannon” 3 Rounds: 3:00 Calorie Row 2:00 10m Shuttle Runs 1:00 Sit-Ups Rest 2:00

Thursday, 20 Dec 17

Warm Up & Mobility - 15 Minutes 2. Teaching - 20 Minutes 3. Metcon 20 Minutes “Double Decker” AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders

Tuesday, 19 Dec 17

Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minutes “Nickel and Dime” AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (115/80) 100m Run Rest 5:00 AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (95/65) 100m Run

Monday, 18 Dec 17

1. Warm Up & Mobility - 18 Minutes 2. Teaching - 12 Minutes 3. Metcon - 25 Minute Cap “Jamstring” 1 Round: 21 Deadlifts (225/155), 21 Box Jump Overs, 21 Calorie Row Directly into… 2 Rounds: 15 Deadlifts (185/135), 15 Box Jump Overs, 15 Calorie Row Directly into… 3 Rounds: 9 Deadlifts (155/105), 9 Box Jump Overs, 9 Calorie Row

Thursday, 14 Dec 17

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Strength - 12 Minutes 3 x 10 Front Squats @ 65-70% 1RM 4. Metcon - AMReps x 7 3 Clean & Jerks 115/80 3 Toes to Bar 6 Clean & Jerks 115/80 6 Toes to Bar 9 Clean & Jerks 115/80 9 Toes to Bar Etc…

Wednesday, 13 Dec 17

1. Warm Up - 10 Minutes 2. Conditioning - 10 Minutes Max rep Double Unders (singles) *3 attempts 3. Teaching - 10 Minutes 4. Metcon Hero WOD - “Jack” AMRAP x 20 10 Push Press 115/85 10 Kettlebell Swings 53/35 10 Box Jumps 24/20

Tuesday, 12 Dec 17

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 13 Minutes 3. Weightlifting - 15 Minutes Overhead Squat: Build to Heavy Set of 3 4. Metcon - 15 Minute Cap “Over and Out” For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65)

Monday, 11 Dec 17

1. Warm Up & Mobility - 15 Minutes 2. Metcon - 20 Minutes “Anchored Down” 4 x 4 minute Rounds 30 Air Squats 20/14 Calorie Row 10 Lateral Burpees over Rower 3. Strength - 15-20 Minutes Deadlift: Build to a heavy set of 5

Friday, 8 Dec 17

1. Warm Up & Mobility - 18 Minutes 2. Teaching - 20 Minutes 3. Metcon - 15 Minutes “Heartbreak Kid” 3 Rounds: 10 Front Squats 185/135 20 Chest to Bar Pull-Ups 50 Double Unders

Thursday, 7 Dec 17

1. Warm Up & Mobility - 20 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minutes “Switch Gears” 8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Bike Sit-Ups Shuttle Sprints

Wednesday, 6 Dec 17

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Strength / Weightlifting - 15 Minutes Heavy Set of 3 Hang Power Cleans 3. Metcon - 15 Minute Cap “Sky Hook” 3 Rounds: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65)

Tuesday, 5 Dec 17

1. Warm Up - 15 Minutes 2. Teaching - 10 Minutes 3. Metcon - 30 Minute Cap “Half and Half” - Teams of 2 8 Rounds For Time: 400 Meter Row 200 Meter Odd Object Run (30/20 wall ball, 50/70 dead ball, sandbag)

Monday, 4 Dec 17

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - AMRAP x 20: “Four Thirty” 30 Kettlebell Snatches 53/35 30 Box Jumps 24/20 30/21 Calorie Row 30 Toes to Bar

Friday, 1 Dec 17

1. Warm Up & Mobility - 15-20 Minutes 2. Metcon - 20 Minute Cap "Pop Rocks" 4 RFT: 25 Deadlifts 155/105 25 Box Jumps 20in *3 Burpee EMOM

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