Wod
“Kelly”
5 Rounds
400m Run
30 Box Jumps 24”/20”
30 Wall Balls #20/14

*Class at 9 am and 12pm ONLY

Wod: Open Gym
10 am - 12 pm
Moblitly: Cancelled For Labor Day

Strength: 
9 AM OLY
A. Snatch Balance: Build to a Max
B. Split Jerk 10 Heavy Singles

Wod: In Teams of 2
AMRAP in 30 Min
60 Deadlifts #135/95
60 Box Jumps 24"/20"
400m Carrying Plates and Bar

*Only 1 person working except on the 400m

Strength: 20 Min
Front Squat
Build to an 8 Rep Max

Wod: 
84-63-42
Air Squat
12-9-6
Power Clean

rx #185/125   rx+ #225/155

Cardio Burn:
10 Rounds
150m Shuttle Run
10 Alt Lunges #45/35
150m Shuttle Run
10 Toes to Bar (rx+ GHD Sit Ups)

-Rest 1 Min-

Strength: 20 Min
5 Rounds
Max Set Strict Pull Ups
Max Set Ring Dips

Wod: 4 Rounds
30 Cal Row
15 Burpees
-Rest 2 Minutes-

Strength: EMOM x6
3 Hang Power Cleans
(Increase Every 2:00)

Wod: 3 Rounds
400m Run
21 Ground to Overhead #95/65

Tues 30th
Strength: 20 Minutes
Strict Press 1,1,1,1,1

Wod: 12 Min AMRAP
12 Push Jerks #135/95
12 Pull Ups (rx+ CTB)
12 Bar Facing Burpees

Mon 28th
Strength: 20 Minutes
Back Squat 3,3,3,3,3

Wod: For Time
60 Toes to Bar
90 Box Jumps 24"/20"
120 Wall Balls #20/14

Cardio Burn:
4 Rounds
50 Double Unders
5 Rope Climbs
50 Cal Row

Wod: 
Open Gym: 10 am - 12 pm
Mobility: 12 pm

Strength:
9 AM OLY
A. 5 Sets
1 Snatch Grip Deadlift + 1 Snatch Pull + 1 Squat Snatch
B. 5 Sets
2 Cleans + 2 Split Jerks

Wod: 
In Teams of 3
Complete The Following:
2 Mile Run
300 Wall Balls #20/14
400 Double Unders
5k Row

*2 Partner Can Work At Same Time

Fri 26th
Strength: 20 Min
1 Power Clean + 2 Hang Power Cleans
Build To A Max

Wod:
42-30-18
Deadlift #135/95
Thruster #65/45

Cardio Burn:
25 Min AMRAP
25 Medball Cleans #20/14
25 Medball Sit Ups #20/14
400m Run w/ Medball

Strength: 20 Min
3 Sets For Max Weight
5 Push Press
3 Push Jerks
1 Split Jerk

Wod:
For Time
100 Cal Row
200 Double Unders
100 Push Ups

Strength 15 Min
Bent Over Row 5x5

Wod:
2 Rounds
400m Run
30 Toes To Bar
30 KB Swings #53/35
30 Box Jumps 24"/20"

Strength: 20 Min
Strict Press 3,3,3,2,2,2

Wod:
EMOM x16
Odd: 10 Power Snatches
Even: 10 Burpees Over Bar

#75/55  Rx+ #95/65

Mon 22nd
Strength: 20 Min
Back Squat
5x5

Wod: 
3 Rounds
30 Back Squats #135/95
15 Pull Ups (Rx+ 5 MU)
60 Double Unders

Cardio Burn:
“Barbara”
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-3 Min Rest BTW-

Wod: 
Open Gym 10am-12pm
Mobility: Cancelled Until Next Week

Strength: 
9 AM OLY
A. Squat Snatch: 3 @ 70%, 2 @ 80%, 1 @ 85% x5
B.  3 Deadlifts + 3 Clean Pulls + 3 Cleans + 3 Hang Cleans: Build to a Max
C. Glute Ham Negatives: 3-5 reps x5

Wod: In Teams of 2
30 Clean and Jerks*
30 Clean and Jerk (#20/10 Heavier)
30 Clean and Jerks (#20/10 Heavier)
-1 Mile Run Together-
40 Deadlifts
40 Deadlifts (#20/10 Heavier)
40 Deadlifts (#20/10 Heavier)
-1 Mile Run Together-

*Alternate Every 5 Reps / 30 Min CAP

Strength: 20 Minutes
Speed Front Squats 3,3,3,3,3
(Faster Than 6 Sec / Set)

Wod: For Time
21 Thrusters
15 Power Snatches
9 Bar Facing Burpees
15 Power Snatches
21 Thrusters 

#95/65

Cardio Burn:
For Time
50 Cal Row
50 Box Jumps 24"/20"
50 SDHP #70/53
50 Air Squats
50 Burpees
50 Air Squats
50 SDHP #70/53
50 Box Jumps 24"/20"
50 Cal Row

*30 Min CAP

Strength: 
A. Push Press: Build to a 3 Rep
B. Bench Press 5x5 @ 22x1

Wod: 8 Min AMRAP
4 HSPU (rx+ Strict)
8 Toes to Bar

Strength: 20 Minutes
Deadlift 3,3,3,2,2,2

Wod: 8 to 1
Deadlift
Hang Power Clean
Box Jump 24"/20" (rx+ 30/24)

rx #155/105  rx+ #185/125