W.O.D.

Tuesday Metcon (Time) 5 rounds for time 15 front squats or overhead squats 95/65 30 Abmat sit ups 400 m run

Monday Metcon (AMRAP – Rounds and Reps) 21 min Amrap 15/12 cal row 5 hang clean and jerk or 10 Db HC and Press 30 Double unders or 60 single unders

Saturday Metcon (Time) 1. 1000 m row 50 Thrusters 45/35 30 barbell bentovers Rest 3 mins 2. 800 m run 35 thrusters 75/55 30 barbell bentover rows Resr 3 mins 3. 50/40 cal bike 20 Thrusters 95/65 30 barbell bentover rows

Friday Metcon (AMRAP – Rounds and Reps) 15 min Amrap 5 hang power cleans or 8 trap bar deadlifts 8 burpees 10 handstand push ups or 15 push ups

Thursday Saturday classes 730 am And 9 am If both classes fill up we will add a third so reserve spots as soon as they are available Metcon (Time) 5 rounds for time 300 m row 20 DB snatches (alt) 50/35 20 SB SA OHS or FS (10 L/ 10 R) 30 double unders/ 60 single unders

Wednesday Shoulder Press (5 x 6 reps ) EMOM 10 Odd – 6 shoulder press Even – 12 barbell bentover rows May build Metcon (AMRAP – Rounds and Reps) 12 min Amrap 8 shoulder to overhead 16 weighted step ups ( 8 each leg)

Tuesday Metcon (Time) 5 rounds Front Squat (15-12-9-6-3) or Squat Clean (10-8-6-4-2) 20 Abmat sit ups or V-ups 200 m run Rest 1 min after each completed round during this time you may go up in weight (weight can get challenging but should be solid with no misses) Make sure full rest it taken Cap: 24 min cap

Monday- Outdoor Workout Metcon (AMRAP – Rounds and Reps) 21 min Amrap 10 Deadlifts 15/12 cal bike ( C2 Bike 25/21) 20 Wall Balls For many this will be the first day lifting or hitting a workout a intensity We will be making sure that everything you do is safe above all else these outdoor workouts will be a good transition back to group training.

Saturday Space Force (Time) For time 30 thrusters (115/75) 30 power cleans 30 push jerks 30 overhead squats 30 front squats EMOM 60 ft shuttle run (30 ft one way 30 ft back) May sub 5 burpees If no bar do 40 with dB/kB or odd object Workout begins with run Weight should be light to medium a touch and go weight

Friday Heavy and Hard Chief (AMRAP – Rounds and Reps) 5 rounds of 3 min Amrap 2 power cleans (185/135) 6 push up or handstand push ups 10 wall balls or air squats Rest 1 min between rounds Power clean can be changed to 6 Swings 8 odd object ground to shoulder