LIFT:

BENCH PRESS
5 X 8
8 REPS EVERY 75 SECONDS

METCON:

EVERY 3 MINUTES FOR 5 ROUNDS
35 DOUBLE UNDERS
BIKE FOR CALORIES 20/15

COVID CASES ARE ON THE RISE, WE ARE HEADING FOR ANOTHER LOCKDOWN.
DO TO THE UPTAKE IN CASES, THERE WILL BE NO MORE HEAT IN THE GYM AND THE DOOR WILL BE LEFT OPEN TO ALLOW AIR FLOW WITH THE HOPES OF THE VIRUS FLYING OUT THE DOOR.
SO WEAR THE APPROPRIATE CLOTHING TO THE GYM.

LIFT:

SWINGS
10 X 10
EVERY MINUTE

METCON:

3 ROUNDS
50 PISTOLS (IF YOU CAN’T DO PISTOLS DO 50 AIR SQUATS)
7    MUSCLE UPS
10 HANG POWER CLEANS @165/105

METCON:

FOR TIME:
ROW 2,000 METERS
50 WALL BALL SHOTS (20/14)
ROW 1,000 METERS
35 WALL BALL SHOTS
ROW 500 METERS
20 WALL BALL SHOTS

LIFT:

DEADLIFT:

5 REPS EVERY MINUTE @65%
FOR 10 MINUTES

METCON:

30-20-10
WEIGHTED GHD’S (20/14) ***DO NOT DO THE GHD’S WITH WEIGHT UNLESS YOU CAN DO THEM WITHOUT WEIGHT IN A WORKOUT.
COMPLEX:  2 HANG POWER SNATCH AND 2 OVERHEAD SQUAT (EACH COMPLEX IS 1 REP)

LIFT:

BENCH PRESS:

7 X 3 REPS
3 REPS EVERY 60 SECONDS 65%

METCON:

IN 3 MINUTES COMPLETE
500/400 METER ROW
AMRAP OF WALL BALL 20/14
ONCE THE THREE MINUTE MARK IS UP, REST 2 MINUTES
START OVER EVERY 5 MINUTES
FOR A TOTAL OF 5 SETS

LIFT:

SNATCH 
1 POWER SNATCH 
1 HANG POWER SNATCH 
1 HANG SQUAT SNATCH 
EVERY 90 SECONDS 
FOR 8 ROUNDS 

WORKOUT:

4 ROUNDS 
100 DOUBLE UNDERS 
25 TOES TO BAR 

METCON:

EVERY 3 MINUTES COMPLETE:

20/15 CALORIES ON THE BIKE
10  DEADLIFT 225/135
10  BURPEE

FOR 10 ROUNDS TOTAL
REST THE REST OF THE 3 MINUTES

I’LL TRY ONE MORE TIME.
I KNOW THAT THREE PEOPLE HAVE EQUIPMENT.
SHANA, MICHEALA AND OREN.
THE THREE OF THEM DO NOT HAVE ALL THE EQUIPMENT THAT IS MISSING.
THERE IS STILL A LOT OF EQUIPMENT MISSING THAT WAS EXPENSIVE, WELL, I MEAN EXPENSIVE FOR ME.  NOT EXPENSIVE FOR WHOMEVER STOLE IT.
DID PEOPLE REALLY STEAL IT?  IS THIS REALLY THE CASE?
IF SO, I HAVE NO MORE FAITH IN HUMANITY.

SO, AS FOR NOW I’M JUST GOING TO ASSUME THAT BESIDES THE PEOPLE I HAVE MADE MENTION OF ANYONE ELSE WHO HAS EQUIPMENT HAS STOLEN IT.
WHAT’S FUNNY IS I WOULD HAVE GIVEN IT TO YOU IF YOU JUST ASKED FOR IT.
VERY VERY DISHEARTENING, BUT I GUESS IT’S MY FAULT FOR NOT TREATING EVERYONE LIKE A CRIMINAL FROM THE BEGINNING.

EVERYONE ELSE, THANK YOU FOR BEING A NORMAL HUMAN BEING WITH AT LEAST A GOOD AMOUNT OF INTEGRITY.  THANK YOU FOR BRINGING BACK THE EQUIPMENT SO THE PEOPLE AT THE GYM DO HAVE EQUIPMENT TO WORK OUT WITH.

NEXT EMAIL WE WILL SEE IF WE CAN MOVE ONTO ADDITION AND SUBTRACTION, I KNOW IT SOUNDS SCARY BUT WE’LL GET THROUGH IT.

BACK SQUAT
SET SCHEME: 3-20-3-20-3
FOR THE SETS OF 3 USE 75%
FOR THE SETS OF 20 CUT THAT IN HALF
TAKE 90 SECONDS BETWEEN EACH SET

METCON:

For time:
30 BOX JUMPS
15  CLEAN AND JERKS  65 | 95 lb.
30 BOX JUMPS
15 CLEAN AND JERKS 85 | 135 lb.
30 BOX JUMPS
10 CLEAN AND JERKS 115 | 185 lb.
30 SINGLE LEG SQUATS
10 CLEAN AND JERKS  145 | 225 lb.
30 SINGLE LEG SQUATS
5    CLEAN AND JERKS , 175 | 275 lb.
30 SINGLE LEG SQUATS
5    CLEAN AND JERK  205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

WE’RE STILL MISSING EQUIPMENT AND ONLY KNOW OF TWO PEOPLE THAT STILL HAVE IT.
IS THERE ANYONE THAT HAS MORE EQUIPMENT?  WELL, ACTUALLY THERE HAS TO BE MORE PEOPLE WITH EQUIPMENT OTHER THAN THE TWO I KNOW OF.
SO, DOES ANYONE ELSE KNOW WHERE IT IS?  I THINK THIS MIGHT BE CONSIDERED STOLEN PROPERTY NOW.
IT’S A SHAME THAT I AM EVEN WRITING THIS, IT REALLY IS.
WHATEVER FAITH I HAD LEFT IN HUMANITY IS PRETTY MUCH GONE.

LIFT:

BENCH PRESS
7 SETS TOTAL
3 REPS EACH SET WITH ONE MINUTE REST BETWEEN
AFTER EACH SET OF 3 REPS COMPLETE AS MANY CLOSE GRIP PUSH UPS AS POSSIBLE.

METCON:
3 ROUNDS
25/18 CALORIES BIKE
21 THRUSTER @115/75
21 PULL UPS
25/18 CALORIES
15 THRUSTER
15 PULL UPS
25/18 CALORIES
9 THRUSTER
9 PULL UPS