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9/4/20 MoFlow 7:30am Metcon Metcon (Time) 2 Rounds For Time: 90/70 Calorie Row 70 Wallballs (20/14) 50 KBS (24/16kg) 30 Burpee Box Jump Overs (24"/20")

9/3/20 Open gym fro 4-6:30pm PLEASE SIGN IN MoFlow this Friday 7:30am

9/2/20 Gymnastics Gymnastics Conditioning (AMRAP – Rounds and Reps) Ascending Ladder for 8:00 6′ Handstand Walk, 20 DU 12′ Handstand Walk, 40 DU 18′ Handstand Walk, 60 DU Continue to add 6′ to each HSW, and 20 reps to each DU round. Every 6 ft. (1 mat) is 1 Rep ADV as written RX Sub

9/1/20 Metcon Metcon (Time) For Time: 400m Run, 21 Burpees 400m Run, 15 Burpees 400m Run, 9 Burpees 200m Run, 9 Power Cleans (115/85) 200m Run, 15 Power Cleans (115/85) 200m Run, 21 Power Cleans (115/85)

8/31/20 Gymnastics Metcon (2 Rounds for reps) 2 Rounds: 1 minute max strict HSPU 1 minute max strict Pull-ups 1 minute max strict Ring Dips Metcon Metcon (Time) 27-21-15-9: Row Calories OHS (95/65)

8/29/20

8/28/20 Weightlifting Back Rack Reverse Lunges (Weight) On the 2:00 x 5 Sets: Set 1 – 14 Reverse Lunges (7/side) Set 2 – 12 Reverse Lunges (6/side) Set 3 – 10 Reverse Lunges (5/side) Set 4 – 8 Reverse Lunges (4/side) Set 5 – 6 Reverse Lunges (3/side) ground. Unilateral strength work. Choose weights that

8/27/20 Metcon Metcon (Time) 3 Rounds 15 AbMat Sit-Ups 15 Hollow Rocks 8 Strict Press 95/65 12 Ring Dips 100m Farmers Carry 32/24kg ADV RX as written RX 75/55 and 24kg/16kg

8/26/20 Metcon Metcon (Time) For Time: 50/35 Cal Row 3 Rounds of "Kelly" 50/35 Cal Row 1 Round of "Kelly": 400m Run 30 Wallballs (20/14) 30 Box Jumps (24"/20")

8/25/20 Metcon Metcon (Time) AMRAP 4: 27/21 Calorie Row or Bike 27 Burpees 27 C2B Rest 4 Minutes AMRAP 4: 21/15 Calorie Row or Bike 21 Burpees 21 T2B Rest 4 Minutes AMRAP 4: 15/12 Calorie Row or Bike 15 Burpees 15 Pull-ups