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September 23, 2021

9.23.21 Metcon (Time) 21-15-9 Cal Bike HSPU or Dips -rest 5:00- 21-15-9 Cal Bike Front Squat (95/65) -rest 5:00- 21-15-9 Cal Bike Push Press (95/65) Women’s Bike Cals = 18-12-6

September 22, 2021

9.22.21 Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 50 Situps 50 Russian KBS (70/53) L1 = 70/53 L2 = 53/35 L3 = 44/26 Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 10/8 cal ski 10 Burpee Box Jump Over (24/20)

September 18, 2021

210918 Metcon (AMRAP – Rounds and Reps) AMRAP 16 21/15 Cal Echo Bike 15 Deficit Push-Ups (45# plates for men, 25# plates for women) 9 Toes-To-Bar Target Score: 8 rounds

September 16, 2021

091621 Workout Of The Day Metcon (Distance) On the Rower: 1 Round 3:00 @ Threshold Pace 1:00 Sprint 1:00 Rest 2 Rounds 2:00 @ Threshold Pace :30 Sprint :30 Rest 4 Rounds 1:00 Sprint 1:00 Rest