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9/21/22 Weightlifting Squat Clean and Jerk (Weight) Squat Clean & Jerk 5 Sets: 3 Squat Cleans 1 Push Jerk Performed @ 70-75%

9/20/22 Weightlifting Snatch OR Front Squat Squat Snatch (Weight) Squat Snatch 5 Sets of 3 @ 70-75% – Stay within the percentage range given.  – Snatches should be performed as singles and not touch and go reps. Enter heaviest set. Front Squat (5×3) Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box

9/19/22 Weightlifting Shoulder Press (3-4 sets 4-6 reps) Strict Press 3-4 Sets: 4-6 Reps @ 65-70%   *4-5 Second Isometric *Rest As Needed Between Sets – Our next 4 week cycle of our strength pieces is isometric holds.    – For EACH strict press, hold for 4-5 seconds at 1 inch off shoulder on the

9/17/22 Metcon Metcon (Time) Partner WOD: 4 Rounds For Time: 50 T2B 500/400m Row 50 Step-ups W/single DB 50/35 RX 30 T2B and 30 Step-ups

9/16/22 Weightlifting Clean and Jerk (5 sets of 1 ) 5 sets of 1 Power Clean + 3 Push Jerks @ 65-70% of 1 RM C&J Enter your heaviest sets and weight. Metcon Metcon (Time) 10 Rounds For Time: 3 Clean and Jerks 155/105 200m Run 1 Round of "Cindy" 1 Round of "Cindy" 5

9/15/22 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 5/4 Calorie Bike Erg  100 Meter Run   10/8 Calorie Bike Erg  100 Meter Run   15/12 Calorie Bike Erg  100 Meter Run   … Add 5/4 Calories Per Round Mobility Metcon UPPER BODY 1. Child’s Pose – 2:00 2. Shoulder to Floor – 1:00/Side

9/14/22 Weightlifting Choose Snatch + push press Or Push press + clean Snatch (3 sets) Snatch Push Press + Overhead 3 Sets of : 5 Snatch Push Presses + 1 Overhead Squat All Sets Performed @ 60-65% of 1RM Snatch Push Press (Weight) 3 sets of: 5 push press + 2 Front Squat All sets

9/13/22 This Friday the 16th get your tickets for the 2022 Carolina Beer Mixer at the LKN Brewery. Weightlifting Deadlift (3-4 sets 3-4 Reps) Deadlift 3-4 Sets: 3-4 Reps @ 75-80% *5-6 Second Eccentric Enter your heaviest sets and reps Metcon Ball Don’t Lie (Time) Every 2 minutes Until 150 Wallball Reps: 18/14 Cal row

9/12/22 Weightlifting Shoulder Press (3-4 sets 3-4 Reps) Strict Press 3-4 Sets: 3-4 Reps @ 75-80%   *5-6 Second Eccentric *Rest As Needed Between Sets Enter your heaviest weight sets and reps Metcon Metcon (Time) Partner WOD 5 Rounds 50/34 cal Row 20 Burpee Box Jumps (24"/20") 400m Run

9/10/22 Metcon Always Remembered (Time) Teams of 2: 2001 Meter Row “Buy-In” 4 rounds: 9 Rope Climbs 11 Bear Complexes (135/95) 2977 Meter Row “Cash-Out” 1 Bear Complex: Power Clean Front Squat Push Press Back Squat Push Press ADV RX as written RX 115/75 Hero/Team Workout – On September 11, 2001, 19 militants associated with