Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
A. Snatch Balance
Build to a Max
B. Behind Neck Split Jerk
Build to a Max
C. Snatch
Build to a Max

Wod:
In Teams of 2
10 Min AMRAP
30 Cal Row
Max Rope Climbs
-Rest 3 Min-
10 Min AMRAP
200m Run
Max HSPU
-Rest 3 Min-
10 Min AMRAP
10 Burpees
Max Wall Balls #20/14

Strength:
25 Minutes
Back Squat
15, 10, 5

Wod:
4 Rounds
20 Db Snatches #50/35
20 Db Thrusters #50/35
20 Walking Lunges #50/35
200m Run
+
Cardio Burn:
For Time
1000m Run
100 Double Unders
800m Run
80 Wall Balls #20/14
600m Run
60 Double Unders
400m Run
40 Wall Balls #20/14

Strength:
15 Minutes
Strict Press 3x3

Wod:
800m Run
30 S2O #165/115
800m Run
+
Cardio Burn:
12 Min AMRAP
24 Kb Swings #53/35
24 Burpees
-Rest 3 Min-
12 Min AMRAP
24 Goblet Squats #53/35
24 Box Jumps 24"/20"

Strength:
20 Minutes
Build to a Tough
Hang Squat Clean + Squat Clean 

Wod:
10 Rounds
3 Muscle Ups (6 Pull Ups)
2 Power Cleans
1 Front Squat
*Rx #185/125  Rx+ #225/155

Tuesday 22nd
Wod:
-0 to 20-
5 Rounds
15 Toes to Bar
50 Double Unders
15 Burpees
-20 to 40-
4 Rep Max
Shoulder to Overhead
+
Cardio Burn:
4 Rounds
20 Toes to Bar
40 Cal Row
60 Air Squats

Strength:
25 Minutes
Deadlift 6x3

Wod:
EMOM x15
Min 1
10 Thrusters #95/65
Min 2
15/10 Cal Row
Min 3
20 Box Jumps 24"/20"
+
Cardio Burn:
3 Rounds
25 Burpee Box Jumps 24"/20"
800m Run

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
A. 5 Sets
3 Snatch Pulls
2 Hang Snatches
1 Overhead Squat
B. 5 Sets
3 Clean Pulls
2 Hang Power Cleans
1 Push Jerk

Wod:
In Teams of 2
Every 15 Minutes
"Helen"
"Jackie"
*Each Partner Does Both

Strength:
25 Min
Split Jerk 10x1

Wod:
For Time
50 CTB Pull Ups
40 Toes to Bar
30 Clean and Jerks
Rx #155/105  Rx+ #185/125
+
Cardio Burn:
Every 4 Min x5
200m Run
20 Kb Swings #53/35
20 Goblet Squats #53/35

Strength:
20 Minutes
Deadlift 5x5
@5050

Wod:
2 Min AMRAP
30 Double Unders
20 Kb Swings #53/35
10 Burpees
-Rest 1 Min
x5
+
Cardio Burn:
30 Min EMOM
Min 1
14 Db Snatches #50/35
Min 2:
16 Burpees
Min 3:
18 Wall Balls #20/14
Min 4: 
200m Run
Min 5:
Rest

Strength:
25 Minutes
Back Squat 5x1

Wod:
20 Min AMRAP
12 Power Snatches #115/75
12 OH Lunges #115/75
24 Toes to Bar
24 Box Jumps 24"/20"

Strength:
20 Minutes
Push Press 5x4
@ 21x1

Wod:
9-15-21
Deadlift #225/155
Burpee Pull Up
400m Run
+
Cardio Burn:
30 Min AMRAP
100 Cal Row
80 Toes to Bar
60 Burpees
40 Pistols
20 Db S2O #50/35

Strength:
20 Minutes
40 Front Squats @ 60%
*From Floor / In As Few Sets As Possible

Wod:
For Time
30-24-18-12-6
Wall Ball #20/14
Power Clean #95/65
+
Cardio Burn:
5 Rounds
400m Run
20 Jumping Alt Lunges
400m Row
20 Box Jumps 24"/20"

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
A. Squat Snatch
10 Heavy Singles
B. Clean and Jerk
5 Heavy Singles

Wod:
In Teams of 2
4 Rounds
50 Wall Balls #20/14
*Partner Hangs From Bar
50 Box Jumps 24"/20"
*Partner Holds Plank
50 Burpees
*Partner Holds Front Rack

Strength:
20 Minutes
Back Squat
4x4 @ 4040

Wod:
100 Double Unders
5 Rounds of Cindy
75 Double Unders
5 Rounds of Cindy
50 Double Unders
5 Rounds of Cindy
25 Double Unders
+
Cardio Burn:
5 Rounds
20 Db Snatches #50/35
400m Run
20 Pull Ups

Strength:
Not For Time
3 Rounds
4 Rope Climbs
6 Heavy Bench Press
24 Sec L-Hang

Wod:
4 Rounds
30/25 Cal Row
20 Db Push Jerks #50/35
(Alternate Every 5)
+
Cardio Burn:
Every 10 Min x3
800m Run
80ft OH Walking Lunge #75/55
40 Burpees

Strength:
25 Minutes
Deadlift
1, 2, 3, 4, 5

Wod:
11 Min AMRAP
9 Bar Facing Burpees
7 Power Cleans #155/105
5 Box Jumps 24"/20"

Strength:
15 Minutes
3x3 Strict Press

Wod:
For Time
40-30-20-10
Shoulder to Overhead
20-15-10-5
Toes to Bar
400m Run

Men #95/115/135/155
Women #55/75/85/105

+

Cardio Burn:
20 Min AMRAP
25 Hs Push Ups
25 Kb Swings #53/35
400m Run