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2/13/21 Metcon Metcon (Time) Partner WOD 6 Rounds 6 Cleans & Jerks 30/24 Cal Row 20 Bar Facing Burpees ADV RX Barbell 185/135 RX 135/95 Individual WOD available

2/12/21 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 50 DU 10 Power Snatch 21 T2B 50 DU 10 Power Snatch 15 C2B 50 DU 10 Power Snatch 9 Bar MU Barbell 95/65 Metcon (Weight) On the 12:00…. 8 minutes to build to heavy single ADV RX Snatch RX Clean

2/11/21 Metcon Metcon EMOM 20 1st Any Machine (recovery pace) 2nd :30s side plank each side 3rd: 10 supinated Grip Barbell Curls + 10 strict press (45/35 lb) 4th :15 – Dead hang on the Rig or Rings

2/10/21 Boxing Thursday at 4pm Weightlifting Deadlift (On the 1:30 x 5 Sets) 8 – 16 Pistols or Weighted Step-ups 3 Deadlifts Build in weight on the DL each round. Cap the pistols or step-ups at :45 per round Metcon Metcon (Time) 5 Rounds 15 DL 12 Box Jumps 9 Front Squats DL 155/105 Box

2/9/20 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 30/20 Cal Bike 30 Single Arm DB Hang Clean & Jerk 20 T2B 10 Strict HSPU DB 50/35 lbs *Switch arms every 5 Reps* Extra work if you want an after WOD Metcon (Time) 3 Rounds 100 DU 24′ HS Walk (4 Mats) 25

2/8/21 Boxing this Thursday 2/11 4PM Weightlifting Stamina Squating (On the Minute x 8 (4 rounds)) 5 Front Squats 10 Back Squats 50 – 55% of 1RM Front Squat *This is our last week of Stamina Squating* Metcon Freedom Sauce 2 (AMRAP – Reps) METCON AMRAP 3: 21 OHS (95/65#) 21 Over-the-rower Burpees Max Calorie

2/7/21 This Sunday Sculp 45 – 1:00pm This Sunday MoFlow – 2:00pm

2/6/21 Metcon Metcon (Time) Partner WOD 4 Rounds For Time: 25/18 Cal Bike 40 Alternating DB Snatch 25/18 Cal Bike 100′ Single DB OH Walking Lunge (16 mats) (50/35) Individual WOD available as well

2/5/21 Metcon Metcon (Time) For Time: 12 Burpee Box Jumps 9 Bar MU X Clean and Jerks R1: 15 Clean and Jerks R2: 12 Clean and Jerks R3: 9 Clean and Jerks R4: 6 Clean and Jerks R5: 3 Clean and Jerks ADV RX: 135/95, 155/105, 185/135, 225/155, 275/185 RX: 115/85, 135/95, 155/105, 185/135, 205/145

2/4/21 Metcon Metcon (Time) 30 minute recovery pace on any machine Every 2:00 Starting on the 0:00 10 Supinated Grip Ring Rows 10 Push-ups