Strength:
20 Minutes
10 Rep Max
Back Squat

Wod:
For Time
45 Bar Facing Burpees
30 Thrusters #135/95
15 Power Snatches #135/95

Cardio Burn:
EMOM x20
Min 1
10 Burpees
Min 2
30 Double Unders

Strength:
20 Minutes
3 Sets
Deadlift 5 Reps
-Rest 30 Sec-
20 Kb Swings #53/35

Wod:
3 Rounds
In 3 Minutes
20 Cal Row
40 Double Unders
Max Toes to Bar
-Rest 2 Min-

Cardio Burn:
In 12 Minutes
2 Rounds
600m Run
60 Wall Balls #20/14
-Rest 2 Min-
In 12 Minutes
2 Rounds
200m Farmers Carry #100/70
20 Db Thrusers #100/70

Wod:
-0 to 9 Min-
12 Db Snatches #50/35
9 Pull Ups (RX+ CTB)
6 Burpees
-9 to 18 Min-
1200m Run For Time
-18 to 36 Min-
Find a 1 Rep Max
Split Jerk

Strength:
20 Minutes
Front Squat
4x4
(With 2 Sec Pause)

Wod:
90 Double Unders
70 Wall Balls #20/14
50 Box Jumps 24"/20"
30 Deadlifts #225/155
50 Box Jumps 24"/20"
70 Wall Balls #20/14
90 Double Unders

Cardio Burn:
Every 5 Min x4
400m Run
21 Kb Swings #53/35
12 Pull Ups

Strength:
25 Minutes
12-9-6-3
TnG Clean and Jerk
(For Max Weight Each Set)

Wod:
3 Rounds
20 Push Press #95/65
400m Run
20 Hang Power Clean #95/65

Cardio Burn:
5 Rounds
30 Cal Row
30 Push Ups
30 Sit Ups
30y Walking Lunges

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
A. Hang Snatch (Below Knee)
Build to A Max
B. 5 Sets
1 Power Clean + 1 Hang (Below Knee) + 1 Jerk

Wod:
In Teams Of 2
9-15-21
Syncho Thruster #95/65
Syncho Bar Facing Burpee
-Rest 5 Min-
For Time
100 Cal Row
100 Toes to Bar

Strength:
20 Minutes
Snatch
1.1.1 x5
Rest 20 Sec Btw Reps

Wod:
For Time
100 Overhead Squats #45/35
75 Double Unders
50 Burpees
25 Power Snatches #135/95

Cardio Burn:
20 Min AMRAP
200 Ft Sled Push
200m Row
20 Burpees Over Row
20 Cal Row

Strength:
20 Minutes
4 Sets
8 Bench Press
8 Single Arm Db Row

Wod:
For Time
45 Push Press #115/75
30 Power Cleans #115/75
15 Wall Walks

Cardio Burn:
5 Rounds
500m Row
40 Sit Ups
30 Push Ups
20 Pull Ups

Strength:
20 Minutes
Front Squat
3, 2, 1

Wod:
EMOM x21
Min 1
3 Squat Cleans #205/145
Min 2
9 Toes to Bar
Min 3
18/14 Cal Row

Strength:
25 Minutes
3 Sets
20 Push Ups
-Rest 30 Sec-
10 Strict Press
-Rest 30 Sec-
5 Push Jerks

Wod:
20 Min AMRAP
400m Run
80 Double Unders
40 Kb Swings #53/35

Cardio Burn:
For Time
200m Farmers Carry #50/35
400m Run
200 Air Squats
400m Run
200m Farmers Carry #50/35

Strength:
25 Minutes
3 Sets
5 Deadlifts
-Rest 10 Sec-
5 Power Cleans

Wod:
3 Rounds
30 Thrusters #45/35
20 Pull Ups (Rx+ CTB)
10 BBJ Overs 24"/20"

Cardio Burn:
4 Rounds
75 Walking Lunges
75 Double Unders
50 Kb Swings #53/35
50 Cal Row

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
A. Squat Snatch 2.2.2 x5
Off Blocks (At Knee)
B. Clean 2.2.2 x5
Off Blocks (At Knee)

Wod:
In Teams of 2
20 Min AMRAP
5 Deadlifts #155/105
10 Front Squats #155/105
15 Burpees
*Switch After Partner Run 200m

Strength:
20 Minutes
Thruster
5,4,3,2,1

Wod:
6 Min AMRAP
12 Db Thrusters #50/35
12 Toes to Bar
-Rest 3 Min-
6 Min AMRAP
12 Db Lunges #50/35
12 Pull Ups

Cardio Burn:
5 Rounds
24 Cal Row
12 Burpee Box Jumps 30"/24”

Strength:
20 Minutes
5 Sets
10 Db Bench Press
Max HSPU

Wod:
4 Rounds
25/20 Cal. Row
25 KB Swings (53/35)
25 Goblet Squats (53/35)

Cardio Burn:
For Time
30 Wall Balls #20/14
600m Run
30 Wall Balls
120 Double Unders
30 Wall Balls
600m Run
30 Wall Balls #20/14

Strength:
20 Minutes
Deadlift On 2" Riser
5x5 @ 31x1

Wod:
In 12 Minutes
1 Mile Run
30 Box Jumps 24"/20"
Max Power Cleans #185/125

Strength:
20 Minutes
Strict Press
10,8,6,4,2

Wod:
2 Rounds
15 Muscle Ups (Rx 30 Pull Ups)
30 Hang Power Snatches #96/65
60 Double Unders

Cardio Burn:
"Loredo"
6 Rounds
24 Squats
24 Push-Ups
24 Walking Lunges
400m Run

Strength:
25 Minutes
3 Sets
5 Back Squats
Rest 10 Sec
5 Unbroken Hang Squat Cleans

Wod:
5 Rounds
20 Wall Balls 20/14#
200 m run
20 Burpees

Cardio Burn:
5 Rounds
250m Row
50 Air Squats
500m Row
75 Double Unders

Wod:
Open Gym
10 am - 12 pm