“Tip Toe” 21-18-15-12-9-6-3 200 Meter Run Toes to Bar Burpees Notes: “When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” - Confucius Imagine it’s the final days of 2019. We’re sitting at a desk together, with a pen and paper, answering these three questions: 1. What were my three biggest accomplishment in 2019? 2. Where did I set a goal, but miss my target? What happened? 3. What are the major areas of growth for 2020?

Power Clean Building to heavy set of 3 “Black and Blue” 5 Rounds: 10 Power Cleans (135/95) 10 Burpees Notes: “If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer law

Snatch Complex On the Minute x 8: 1 Snatch Deadlift 1 Snatch High Pull 1 Power Snatch *Build to a Moderate Complex “Inner Tube” 25-20-15-10-5: Power Snatches (75/55) Toes to Bar Burpees #wod #WOD #snatchcomplex #snatchdeadlift #snatchhighpull #powersnatch #snatch #innertube #toestobart2b #burpees

"19.2" OR "Mercury" Teams of 3 AMRAP 25: 12/9 Calorie Assault Bike 12 Kettlebell Swings (53/35) 9 Burpees Complete full rounds before switching #WOD #mercury #teamwod #amrap #calassautbike #bike #kb #kettlebellswings #burpees #192 #19point2

"Waterproof" For Time: 21 - 15 - 9 Row Calories (Women: 15-10-5) Front Squats (95/65) 15 - 12 - 9 Toes to Bar Hang Squat Cleans (95/65) 12 - 9 - 6 Burpees over Bar Thrusters (95/65) Notes: ### GENERAL * Three separate couplets, with decreasing rep scheme and increasing difficulty on the squatting movement * Go right from one couplet to the next with no rest between ### ROW * Women will row 15-10-5 calories ### SQUATTING MOVEMENTS * Choose one weight based on t

"Shut Down" On the 4:00 x 6 Rounds: 12 Dumbbell Power Snatches (50/35) 12 Burpees Over Dumbbell 12 x 10 Meter Shuttles Score is Slowest Round Notes: ### GENERAL * Rounds begin on the 0:00 - 4:00 - 8:00 - 12:00 - 16:00 - 20:00 * Score is the slowest of the 6 rounds ### DUMBBELL POWER SNATCHES * Choose a weight you can go unbroken with throughout the workout * Alternating arms with each rep ### BURPEES OVER DUMBBELL * Burpees are completed lateral over the dumbbell

"Hangnail" AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Row 20 Lateral Barbell Burpees 15 Deadlifts (245/165) Notes: In this mid range AMRAP workout, athletes will alternate hands every 5 repetitions on the dumbbell hang clean and jerk. This dumbbell weight should be something that athletes could do unbroken when fresh. The other weighted movement, the deadlift, should also be a weight that athletes could do unbroken (15+ reps) when fresh. There is no

Hang Squat Clean Build to Heavy Single "Top Down" For Time: 50 Burpees 40/30 Calorie Row 30 Hang Squat Cleans (115/80) Notes: The Hang Squat Clean is the focus of this two part workout. Athletes will build to a heavy single in part one and choose a weight in part two that they could complete 20+ repetitions unbroken when fresh. Within the workout, looking to get these done in 3-4 sets. These are standard burpees that require full extension, air under the feet, and a sma

"Frank the Tank" AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees Notes: In this high intensity interval workout, the wallballs only happen once as a buy-in to the remaining two movements. The big set of wallballs is the first set. A good time a

Front Squat Complex Build to a Heavy: 1 Pausing Front Squat + 1 Front Squat "Satan's Whiskers" 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Burpees Notes: The front squat is the focus of this two part workout. In part one, athletes will build to a heavy complex of 1 pausing front squat and 1 regular front squat. The pause takes place at the bottom for two seconds. In part two, athletes will complete a CompTrain Class Classic Benchmark Workout, “Satan