Monday 12/29 "PRIMER" 3 Rounds For Quality 250m Row 7 Lunge+Lunge+Squat 3 Inchworms with Alternating Toe Touches "STRENGTH" In 12 Minutes Complete 4 Sets: 10 Barbell Back Rack - Step Back Lunges 10 Barbell Pendlay Row *Use Same Weight For Both, Done As Super Set Rest As Needed "CONDITIONING" Every Minute on the Minute for 4 Rounds Min 0-1: Max Meter Row Min 1-2: Max Rep Hand Release Pushups Min 2-3: Max Rep Box Jump Overs (24/20) Min 3-4:  Rest  "FINISHER" Accumulate 50 Kettl

Monday 12/22 "PRIMER" In 9 Minutes 2000m Bike Then - EMOM Complete  5 Kip Swings  5 BB Front Squats + Press 5 No Pushup Burpees "STRENGTH" In 15 Minutes, Build to a heavy: 3-Rep Thruster "CONDITIONING" "Heavy Fran" 15-12-9 Thrusters (135/95) Chest to Bar Pullups or  "Light Fran" 21-15-9 Thrusters (75/55) Pullups / Ring Rows Tuesday 12/23 "PRIMER" 3 Rounds: 250m Row 7 Kettlebell Swings 7 Wallballs 7 Hanging Knee Raises 7 Box Step Overs "CONDITIONING" 12 Days of Christmas 1 Cle

Monday 12/15 "PRIMER" 8 Minutes For Quality: 2 Gym Laps (Jog) 10 Russian Kettlebell Swings 5/5 Tempo Box Step Downs 3/3 Lateral Lunge Steps "STRENGTH" In 15 Minutes Complete: 5-5-5-5-5 Deadlift "CONDITIONING" 3 Rounds for Time: 500m Row 15 Box Jump Overs (24/20) 12 Deadlifts (225/165) "FINISHER" Accumulate 50 Standing Diagonal Wood Choppers (Plate) or  50 Seated Russian Twists (Plate) *Break Up Any Way Tuesday 12/16 "PRIMER" EMOM 9 minutes alternating between Min 0-1: Bike Ca

Monday 12/8 "PRIMER" 9 Minutes Working 2 Gym Laps (Jog) 6 BB Good Mornings / RDLs 4 Samson Lunges w/ 3 Rep Pulse 2 Pause Arch / Pause Hollow Kips (2sec) "STRENGTH/SKILL" EMOM for 4 Rounds for Quality Minute 0-1: 5 Deadlift (build slightly each round) Minute 1-2: 30 Second Handstand Hold Minute 2-3: 10 Alternating Curtsy/Step Back Lunges Minute 3-4: 30 Second Plank Hold "CONDITIONING" As Many Rounds As Possible In 9 Minutes 9 Handstand Push-ups 9 Deadlift (185/125) 9 Pull-up "