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7/1/21 Metcon Metcon (AMRAP – Reps) 45 Minute any machine Score is calories

6/30/21 Weightlifting Metcon (Time) For Time: 15 Squat Cleans 135/95 12 Squat Cleans 155/105 9 Squat Cleans 185/135 Time Cap 12 Minutes Metcon Metcon (Time) Partner WOD For Time: 4 Rounds 24/18 Cal Bike 18 Strict HSPU 12 Front Squats 165/115 RX Kipping HSPU and 135/95 Extra Gymnastics Work Metcon (Time) 5 Rounds 20 GHD

6/29/21 Gymnastics Metcon (Time) For Time: 10 T2B 8 Mat Lengths HSWalks 20 T2B 7 Mat Lengths 30 T2B 6 Mat Lengths Time Cap 10 Minutes Metcon Metcon (Time) On the 7:00 x 3 Rounds: 200m Run, 9 Double DB Burpee DL 200m Run, 7 Double DB Burpee Power Cleans 200m Run, 5 Double DB

6/28/21 Women’s group this Tuesday 6PM Jill’s house. MoFlow Monday 6:30pm and Thursday 7:30AM Weightlifting We will be building on these squats for the coming weeks. Super set means that we’ll complete the back squat, quickly change out weights (if needed) and then coplete the Front Squat. There is little to no rest between the

6/26/21 Metcon Metcon (Time) Partner WOD 20 Power Clean and Jerks 800m Row 50 T2B 800m Row 50 T2B 800m Row 20 Power Clean and Jerks ADV RX 155/105 RX 135/95

6/25/21 Weightlifting Power Snatch (10 x 1 work to a heavy single) On the Minute x 10: 1 Power Snatch 1 OHS Metcon Metcon (Time) For Time: 9 – 8 – 7 Power Snatch OHS 30/24 Cal Bike 6 – 5 – 4 Power Snatch OHS 30/24 Cal Bike 3 – 2 – 1 Power

6/24/21 Metcon Metcon Metcon (Time) All to be done at conversational pace and in any order: 100 Cal Bike 2000m Row 1 Mile run

6/23/21 Reminder: MoFlow Thursday 7:30am. Please sign up. There is a class listed. Weightlifting The Grunt (18-15-12-9) AMRAP 5: 15 Power Cleans 12 Front Squats 9 Push Jerks Time Remaining: AMRAP Thrusters Barbell 135/95 Metcon Metcon (Time) On the 4:00 x 6 Rounds: ADV RX 12 Pull-ups 21 KBS 24/16kg 400m Run RX 9 Pull-ups

6/22/21 Metcon Metcon (Time) 21-15-9 Strict HSPU Strict Ring Dips Push-ups RX 21-15-9 Kipping HSPU Kipping Ring Dips Push-ups Scaled 21-15-9 DB Push Press 50/35 Banded Pull downs or GHD Dips Push-ups Metcon Metcon (Time) 21-15-9 Row Cal Bike Cal 200m DB Farmers Carry 50/35 21-15-9 Row Cal Bike Cal 200m DB Farmers Carry 50/35

6/21/21 Weightlifting Clean and Jerk (Build to a heavy complex Not a max) 1 Squat Clean + 2 Front Squats + 2 Push Press + 1 Split Jerk Metcon Metcon (Time) For Time: 20 Front Squats 20 Later over the bar burpees 20 Push Press 20 Later over the bar burpees 20 Thrusters ADV RX