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6/5/21 Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 25 200m Run 10 Deadlifts (225/155) 20/14 Cal Bike

6/4/21 Weightlifting Metcon (Weight) 4 sets of 8 mat lengths of DB OH Walking Lunges (2 sets per arm) Rest 2 minutes between sets RX 50/35 Metcon Metcon (Time) 3 Rounds for Time 50/35 Cal Row 35 Wallballs 20/14 25 Hang Snatches 75/55 15 burpee box jumps

6/3/21 Metcon Metcon (AMRAP – Rounds and Reps) 30 minutes for quality 800m Run 10 Burpee Box Jumps 1,000m Row 20 Star Fish (single leg V-ups, 10 per leg) 40/30 Cal Bike

6/2/21 Weightlifting Shoulder Press (5×3) 90% of your 3RM from last week Push Jerk (5 – 4 – 3 – 3 – (3×2)) 1×5 70% 1×4 75% 1×3 80% 1×3 85% 3×2 90% Metcon Metcon (Time) Calorie Bike 40/30 – 35/26 – 30/23 – 25/18 Squat Clean 8 – 7 – 6 – 5 ADV

6/1/21 Weightlifting Back Squat (Weight) 1×5 55% 1×3 65% 1×2 75% 1×2 85% Front Squat (Weight) 1×5 65% 1×4 75% 1×4 80% 1×4 85% Metcon Metcon (Time) 4 Rounds 15/12 Cal Row 12/9 Cal Bike 15 sit-ups

Murph Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

5/29/21 Murph Monday. Please sign up to class. We have 3 classes to fill 8am-9am-10am with a BBQ to follow along with Eli engagement celebration. Metcon Metcon (Time) Partner WOD: 5 Rounds 60/42 Cal Bike 24 DL 18 hang cleans 165/115

5/28/21 Metcon Metcon (Time) 3 Rounds 25 T2B 12 Jerks 185/125 Cash out: 1 mile Run RX 165/115

5/27/21 Metcon Metcon (Time) 5 rounds 20 Abmat sit-ups 200m Run 20 Air Squats 200m Run

5/26/21 Metcon Metcon 100m Run rest :30 sec 200m Run rest 1 minute 400m run rest 2 minutes 600m Run rest 3 minutes 800m Run rest 4 minutes 1 mile Run Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 10 Deadlifts 225/155 10 DB Push Press 50/35 10/7 Cal Bike