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3/24/22 Metcon Metcon (Time) 5 Rounds: 5 Muscle Snatch 5 Bicep curls 200m Run 10 hollow rocks 10 situps

3/23/22 Weightlifting Overhead Squat (Weight) Build to Heavy Set of 5 Then…  1×5 @ 90% of Heavy 5 1×5 @ 80% of Heavy 5  Metcon Metcon (Time) For Time: 100 Lateral Burpees Over Rower Every 2 Minutes [Starting @ 0:00]: 250 Meter Row Time Cap: 30 Minutes  

3/22/22 Weightlifting Push Press (Weight) Build to Heavy Set of 5 Then…  1×5 @ 90% of Heavy 5 1×5 @ 80% of Heavy 5  Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 10 Deficit HSPU (45/25 plates) 30 DU 8 Mat lengths of Double DB Front Rack Lunge Adv RX Dumbbells: 50 / 35

3/21/22

3/18/22 Metcon Metcon (Time) 3 Rounds For Time: 400m Run 12 OHS 155 / 105 lb 12 C2B RX Pull-ups 115/85 OHS

3/17/22 Metcon Metcon (Time) 30-20-10: Calorie Bike 200m Run & 10 Hollow Rocks 10 sit-ups after each round 200m DB Farmer’s Carry (50’s/35’s) 30-20-10: Calorie Bike 200m Run & 10 Hollow Rocks 10 sit-ups after each round 200m DB Farmer’s Carry (50’s/35’s)

3/16/22 Weightlifting Front Squat (Weight) Build to Heavy Set of 5 Then…  1×5 @ 90% of Heavy 5 1×5 @ 80% of Heavy 5  Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2 Wallballs 20 / 14 lb T2B Lunges

3/15/22 Metcon Choose HSPU or Push Press Metcon (AMRAP – Reps) 10 x 4 Deficit HSPU (45/25lb Plate) Push Press (10×4 across) Metcon Metcon (Time) For Time: Cash In: 3 mile Assault Bike 21 – 15 – 9 Burpee Box Jumps 6 – 4 – 2 Rope Climbs 21 Burpee Box Jumps 6 Rope Climbs

3/18/22 Metcon Metcon (Time) 5 Rounds For Time: 10 Power Cleans 155 / 105 lb 60 DU Cash out: 1 Mile Run

3/12/22 The 5K Brewery run is canceled Metcon Metcon (Time) 5 Round 30/20 Cal Row 30 KBS 24/16KG 30/20 Cal Bike