Wod:
Open Gym
11 AM - 1 PM

Cardio Burn:
E2MOM x5
1k Bike
-Into-
E2MOM x5
200m Run
-Into-
E2MOM x5
300m Row

OLY:
Snatch Waves
3, 2, 1 x3
(Try to add 10 lbs after each new set)
+
CJ Waves
3, 2, 1 x3
(Try to add 10 lbs after each new set)

Wod:
In Teams of 2
100 Pull Ups
*Partners Run 200m Then Switch
200 Air Squats
*Partners Bike 10 Cals Then Switch
300 Push Ups
*Partners Row 10 Cals Then Switch

Strength:
Front Squat
4x4

Wod:
4 Rounds
20 Wall Balls (20/14)
20 Toes to Bar
40 Air Squats
40 Sit Ups

Strength:
3 Rounds
“Butts and Gutts”
30 Single Leg V Ups
30 Glute Bridges
20 Candlesticks
20 Fire Hydrants
10 Ab Roll Outs
10 Shrimp Squats

Wod:
3 Min AMRAP
30/24 Cal Row
Max Devils Press (50’s/35’s)
-Rest 1 Min-
3 Min AMRAP
20/16 Cal Row
Max Devils Press (50’s/35’s)
-Rest 1 Min-
3 Min AMRAP
10/8 Cal Row
Max Devils Press (50’s/35’s)

Strength:
Clean and Jerk
1, 1, 1, 1, 1

Wod:
E2MOM x5
10/8 Cal Echo
10 CJ (95/65)
-At 15 Min-
For Time
50/40 Cal Echo
50 CJ (95/65)

Strength:
Wtd Pull Up
3x2

Wod:
3 Rounds
25 Pull Ups (Rx+ CTB)
25 Burpee Box Jump Overs (24/20)

Strength:
Thruster
Build To A Tough Single

Wod:
4 Rounds
17 Thrusters (95/65)
76 Double Unders

REGULAR HOURS

Wod:
Open Gym
11 AM - 1 PM

Happy 4th of July

Cardio Burn:
5 Rounds
600m Run
30 Cal Bike/Row

OLY:
5 Sets
Clean + Front Squat + Jerk
+
5 Sets
5 Clean High Pulls
Wod:
In Teams of 2
3 Rounds
75 Double Unders
50 Synchro Air Squats
+
3 Rounds
75 Double Unders
25 Synchro Wall Balls (20/14)
+
3 Rounds
75 Double Unders
50 Synchro Lunges

Strength:
Snatch
2, 2, 1, 1

Wod:
11 min AMRAP
22 Db Snatches (50/35)
11 Toes to Bar
22 OH Lunges (50/35)

3 Sets
5 Bench Press
5 Wtd Pull Ups
+
3 Sets
15 Db Bench
15 Db Bicep Curls

Wod:
5 Min Max
Burpee To Bar
-Rest 3 Min-
5 Min Max
Cal Row

Strength:
Deadlift
5x5

Wod:
15-10-5-10-15
Box Jump Over (30/24)
5-5-5-5-5
Power Clean (225/155)

Strength:
Strict Press
5x3

Wod:
Every 5 Min x3
90 Sec Max
Cal Bike
90 Sec Max
Push Press (95/65)
90 Sec Max
Pull Ups

Strength:
Back Squat
6, 4, 2

Wod:
For Time
60 Wall Balls (20/14)
40 Double Unders
20 Burpees
-Rest 1 Min-
40 Wall Balls (20/14)
40 Double Unders
20 Burpees
-Rest 1 Min-
20 Wall Balls (20/14)
40 Double Unders
20 Burpees

Wod:
Open Gym
11 AM - 1 PM

Cardio Burn:
25 Min AMRAP
50 Cal Bike 50 Kb Swings
50 Cal Row
50 Push Ups

OLY:
5 Sets
1 Power Snatch
1 Squat Snatch
+
Snatch Grip Deadlift
5x5

Wod:
In Teams of 2
For Time
100 Toes to Bar
100 Box Jump Overs (24/20)
100/80 Cal Row
100 Box Jump Overs (24/200
100 Toes to Bar

*Partition Anyway / Both Partners Can Work At Same Time

Strength:
Clean
5 Heavy Singles

Wod:
21-15-9
Squat Clean (155/105)
21-21-21
Pull Up

Strength:
“Ez Ab Day”
5 Rounds
15 Atomic Sit Ups
15 Reverse Crunches
30 Sec Hollow Body
15 Alt Oblique Raise
15 Db Side Bends

Wod:
5 Rounds
15/12 Calories
15 Burpees

Strength:
Push Press
Build To A Max

Wod:
3 Rounds
15/12 Cal Bike
15 S2O (95/65)
-Rest 1 Min-
2 Rounds
15/12 Cal Bike
15 S2O (135/95)
-Rest 1 Min-
1 Round
15/12 Cal Bike
15 S2O (185/125)

Strength:
Step Back Lunge
5x5 / Leg

Wod:
For Time
50 Wall Balls (20/14)
100 Double Unders
150’ Walking Lunge (53/35) 100 Double Unders
50 Wall Balls (20/14)