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4/9/20 Metcon Metcon (6 Rounds for reps) EMOM 30: 6 Rounds Minute 1: Machine Calories Minute 2: Russian KBS (24/16kg) Minute 3: Air Squats Minute 4: DU Minute 5: AbMat Sit-ups

4/8/20 Zoom meeting 564-790-2205 password 243401 Metcon Metcon (Time) 21 Squat Snatches (115/85) 15 Pull-ups 15 Squat Snatches (115/85) 12 Pull-ups 9 Squat Snatches (115/85) 9 Pull-ups ADV RX as written RX Squat Snatch 95/65 And bent over row in place of PU with same weight on barbell as the snatch Metcon (Time) 2 Rounds:

4/7/20 zoom meeting 564-790-2205 password 243401 Class 8am 10am 12pm 4pm 5:30pm Gymnastics Metcon (Time) 21-15-9: HSPU Dips Hand-Release Push-ups Scaling options: Dips off of a chair or couch HSPU = Dumbbell Press or Barbell Press Metcon Metcon (Time) For Time: 125 DU 100/75 Cal Row OR 70/49 Cal Bike or 5 min run (about

4/6/20 Weightlifting Front Squat (Weight) On the Minute x 10: 1 Front Squat 3 Back Squats Barbell loaded at 63% of your estimated 1RM Front Squat for all repetitions Metcon Metcon (Time) On the 5:00 x 5 Rounds: 15/12 Cal Bike OR Row OR 200m Run 12 DB Snatches (50’s/35’s) 10 Barbell Thrusters (165/115) OR

4/4/20 Metcon Metcon (Time) 3 Rounds For Time: 800m Run OR 89/56 Cal Bike OR 1000/800m Row 21 Power Cleans (175/115)

4/3/20 Zoom class 8AM 10AM 12PM 4PM 5:30PM Zoom # 564-790-2205 Metcon Metcon (Time) For Time: 5 Rounds of "Cindy" 5 Rounds of "Mary" 5 Rounds of "Cindy" 1 Round of "Cindy": 5 Pull-ups 10 Push-ups 15 Air Squats 1 Round of "Mary": 5 Strict Handstand Push-ups 10 Alternating Pistols 15 Pull-ups Metcon (Time) For

4/2/20 Zoom class 8AM 10AM 12PM 4PM 5PM Zoom # 564-790-2205 Metcon Metcon (Time) 8 Rounds 200m Run 5 Air Squats 5 Right side situps 5 Left side situps 5 supermans I will explain the right side and left side sit ups on Zoom tomorrow.

4/1/20 8AM 12PM, 4PM & 5:30PM Zoom class for tomorrow only…..No 10AM Zoom # 564-790-2205 Metcon Metcon (3 Rounds for reps) AMRAP 5: 18/12 Cal Bike or 200/250m Row or 200m Run 15 T2B or 10 V-UPS 21 Front Squats (135/95) Rest 5 Minutes AMRAP 5: 18/12 Cal Bike or 200/250m Row or 200m Run

3/31/20 Metcon

3/30/20 We will be at the gym tomorrow between 11AM and 3PM. Zoom Classes are 8AM, 10AM, 4PM & 5:30PM Zoom meeting code is: 564-790-2205 Notice we added an 8AM class. Let us know if you need another class time. We hope everyone is doing well. Weightlifting Back Squat (Weight) Set #1 (On the 0:00)