Monday 1/26 "PRIMER" 6 Minutes Cycling Through: 2 Inchworm + 1 Pushups 5 Scap Pullups / KIP Swings 7 Plate Ground to Overhead 9 Jumping Jacks "STRENGTH" In 12 minutes: Heavy 3-rep Deadlift "CONDITIONING" 8x 20 seconds Work / 10 seconds Rest Complete all 8 sets before moving to the next mvmt. Score is total reps completed for each mvmt. Burpees Over Barbell Deadlifts @ 60% from above Abmat Sit-ups C2B Pull-ups Double Unders "FINISHER" 1600m Bike (Easy) Tuesday 1/27 "PRIMER" 3

Monday 1/19 "PRIMER" EMOM 6 minutes: O: 45sec Row E: 3 Pushup w/ Alt Shoulder Taps   + 5 Hang Power Clean + Front Squat + Press (BB) "STRENGTH" In 12 minutes: Build to a heavy 1-Rep Hang Power Clean & Jerk "CONDITIONING" "The Chief" 5 Sets: AMRAP 3 minutes: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1 Minute Between Cycles Repeat for 5 Cycles "FINISHER" 3 Rounds 10 Barbell Roll Outs 10 Weighted Glute Bridges *Same Weight Tuesday 1/20 "PRIMER" As Many Rounds As Possib

Monday 1/12 "PRIMER" 3 Rounds for Quality 200m Row 5 Pushup to Pike w/ 2x Alternating Toe Tap 5 Lateral Step Out Lunge/Lunge/Squat  5 Barbell Bench Press (Build Each Round) "STRENGTH" EMOM for 12 Minutes, Alternate Between: Min 0-1: 5 Bench Press (65-75%) Min 1-2: 8 Bent Over Rear Delt Fly + Front Raise Min 2-3: Rest "CONDITIONING" As Many Rounds as Possible In 10 Minutes 2-2-4-4-6-6-8-8.... Row Calories Burpees Over Rower "FINISHER" 2 Rounds for Quality "21" Barbell Curls 5/

Monday 1/5  "PRIMER" 3 Sets of 20sec work each movement:/ 10 Sec Rest Bike 30 Seconds  PVC Pass Throughs Reverse Samson Lunge Steps Pushup with Shoulder Taps  "STRENGTH" In 15 Minutes Complete: 4 Rounds For Quality 8 Back Rack - Step Back Lunges 8 Pendlay Row 8 Lateral Shoulder Raises "CONDITIONING" Teams of 2: Every Minute on the Minute For 5 Rounds: Min 0-1: Max Cal Bike Min 1-2: American Kettlebell Swings (53/35) Min 2-3: Burpees to Target Min 3-4: Rest *Each Partner Works