Workout:

Bench Press
Find your 1 rep max

Metcon:

10 Rounds:
Row 250/200m
10 Burpee
Rest 1 minute every second set.

What this rest implies is that you go as hard as you can for 2 sets than you rest.
What this does not mean is that you go the same speed you would if you were doing 10 straight rounds with no rest.
If you realize you aren’t going to go faster for the 2 sets of work, than you would be better off doing all 10 rounds straight.

Workout:

Back Squat
20 reps adding 5-10 lbs

Metcon:

3 Sets:
5 Min Amrap
12/9 cal Bike
10 Swings @55/35
10 Toes to Bar
Rest 2 Min b/t sets

Getting through the 20 reps should be fuckin brutal by now, unless of course you’re only squatting half way down, then it wouldn’t be so bad.
I have an idea. If you haven’t been squatting down to full range since we started the program, try full range of motion with the weight you’re supposed to do and see how it works out.
I’m not saying this for any reason other than out of pure curiosity. I’m curious if even though you may not have been completing full range, if it would be possible to get the same weight for 20 reps of a full range squat.
For obvious reasons there is a huge difference between a full range squat and a half range squat. Kinda like comparing double unders to single unders.
However, even though the range of motion may have been cut short, maybe your body has gotten use to holding the weight and it’s quite possible to get all 20 full range squats.
I don’t know for sure but I’m curious. So, who’s willing to give it a go?

Workout:

10 Sets, Every :75
Sets 1 and 2: 3 Power snatch
Sets 3, 4 and 5: 1 Power snatch and 1 Squat snatch
Sets 6-10: 1 Squat snatch

Metcon:

21-15-9
Front squat @135/95
Burpee over bar

Workout:

Complete with a partner:
200 cal bike (Alternate at 20)
2k Ski (Alternate at 200)
100 Pull up (Alternate at 5)
500 Double Unders (Alternate at 25)
If you don’t want to do double unders cause you choose not to practice, do tuck jumps. They’re much more difficult than double unders.
You should be sprinting when you are moving. You should be moving much faster than if you were doing this all yourself.
The whole point of doing this with a partner is so you can move quickly, then rest.
Do not move at the same pace you normally would.

Workout:

10 sets Every :75
Sets 1 and 2: 3 Power cleans
Sets 3,4 and 5: 1 Power clean & 1 Squat clean
Sets 6-10: 1 Squat clean
Continue to increase, last 5 sets should be towards a 1 rep max

Metcon:

2 Sets:
30-20-10
Ski or Row Cals
Push ups
Rest 3 min b/t sets

Workout:

Back Squat
20 reps adding 5-10 lbs

Metcon:

4 x 3 min amraps with :90 rest between rounds
5 Deadlift @185/125
7 Toe to Bar
10 Box jumps 24/20 (use a box height so you are able to pop up and down quickly)

If you normally eat well, keep up the good work.
If you don’t normally eat well and are now using the new year as a reason for you to start eating well, forget it.
If you can’t start eating well for let’s say, your health, switching numbers on the calendar isn’t going to change that. You’ve got to make a decision based on a solid enough reason to make you change or else you’ll keep spinning your wheels for another year, which is the diet industries dream.
How about you give the industry a fucking nightmare and make changes yourself without the help of these manipulative fuckers.

Classes will be at 10 and 11am tomorrow.

Workout:

Complete, alternating between partners:
10 Rounds each:
10/7 cal bike
10 Single arm DB snatch 50/35
10 Burpee
Instead of standing around doing nothing you can plank while your partner works.

Workout:

8 sets Every :90
1 Power snatch
1 Hang Power snatch
1 Overhead squat
Increase weight every 2 minutes

Metcon:

5K Row
While rowing focus on your technique, using your body as one powerful unit, starting with your legs into your body and then arms.
Think flow. Each stroke should flow through your body, not choppy.
Don’t be in a rush with your stroke count, focus more on getting every amount of power out of each pull. This may take a while, rushing back and forth on the rower isn’t the answer. The answer is making every stroke count moving slowly but methodically through the workout.
This isn’t just a physical challenge but a mental challenge as well.
Push yourself to get through the 5K, don’t just not do it. That’s easy, easy is a shitty way to live.
A good technique is to find a pace you are comfortable with, then every 250 meters, 500 meters, or whatever you choose, go as hard as you can for 10 strokes.
This helps a lot with getting those meters down.
So, for example every time you complete 250 meters you go hard for 10 pulls then back to your normal pace.
Remember, visualize yourself rowing on the water it helps. I know, you never rowed in the water before but you can visualize things, right?

Workout:
Deadlift
5 x 5 @60-70%

Metcon:
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull up
10 Ring dip
15 Overhead squat @75/55

Workout:

Thruster
5 x 2
Work up to a heavy weight then start your work sets 5 x 2 increasing each set

Metcon:

5 Rounds
15 GHD Sit ups
15 Hip Extensions
15/12 Cal Bike