METCON Workout On a 32 minute Clock @0:00 and every 4:00 complete: 15 Sit ups 14 Hr Push up 13 KB swing Score is total cals STRENGTH & CONDITIONING Workout Every 3:30 mins X 3 complete: 12 x BB Split Squat x 12 (each leg) 8 x Plate Good morning then Every 3:30 mins X

RX Strength/Skill KB Work Every 2:00 x 7 complete: 10 Dual KB Swing 10 Dual KB Deadlift 8 Dual KB Front Squat Workout 4 Rounds For Time (TC 15 mins) 12 TTB 10 DB GTOH 6 Wall Walks   METCON Workout Squid Games WOD 1 Odd Minute – 17 Wall Balls Even Minute- 17 Box

HERO Workout For Time 30 Clean and Jerks Rest 5 min 5 Rounds 15 Cal Bike 15 KB Swings *Rest 4 min 4 Rounds 4 Pull ups 8 Push ups 16 Air Squats *Rest 3 min 3 Rounds 15 Box Jumps 15 Cal Row *Rest 2 min 2 Rounds 20 Wall Balls 30 Sit Ups

WARRIOR Workout It’s that serious we only take on the Warrior WOD once per week. Expect anything!

RX Strength/Skill Every 90s x 10 complete: 40 DU / 80 SU Workout AMRAP 12 18 Cals 14 SL V Ups 18 Sumo Deadlift High Pull   METCON Workout EMOM 30 Min 1 – 13 Cal Row/ 15 Bike/ 150m Run Min 2 – 10 Down Ups + 8 HR Push Up Min 3 –

METCON Workout Partner WOD (YGIG) Buy in: 120 Air Squats Into: 10 Rounds For Time 20 Box Jumps 12 Down Ups 30 Double DB Snatch 10 Thrusters 30 min TC   STRENGTH AND CONDITIONING Workout Every 3:30 mins x 3 complete: Deadlift x 12 SL Step Up x 8 (e/s) Then BB Strict Press x

RX Strength/Skill Chest To Bar Work Every 2:30 mins x 6 complete: 8-12 CTB Pull Ups Workout For Time (TC 15 min) 2 Rounds of: 20 BBJO 20 TTB 20 ALT DB Hang Snatch 20 DB Box Step Over   METCON Workout On a 28 minute clock complete 10 rounds of: 13 DB Squat 13

METCON Workout Buy In: 100 DU / 200 SU 10 Rounds For Time 25 Cals 8 TTB 21 STOH (30 min Cap)   STRENGTH AND CONDITIONING Workout Every 3:30 mins x 3 complete: Back Squat X 12 SL Hip Thrust X 8 (e/s) Then Every 3:30 mins X 3 complete: Bent Over Row x 12

RX Strength/Skill Every 2:00 x 7 complete: 2 Squat Snatch + 2 Hang Snatch (above knee) Workout AMRAP 12 20 Cals 10 Power Snatch 5 Thrusters   METCON Workout AMRAP (12 mins) 10 Burpees 15 Sit Ups (Wall Balls) 20 Wall Balls 3 mins rest AMRAP (12 mins) 5 Wall Walks 10 Dual DB Devils

HERO Workout Watson All the Way Down and Back Up For Time: 59 Pull Ups 23 Push Ups 400m Run 59 GTOH (20/10kg) 23 TTB 400m Run 59 Wall Ball Shots (20/14lbs) 23 Burpees 200m Run 200 DU