Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
A. 5 Sets
3 Snatch Pulls
1 Squat Snatch
B. 5 Sets
1 Hang Squat Clean
2 Split Jerks

Wod:
“Loredo”
6 Rounds:
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run

20 Minutes
Front Squat
5x1

Wod:
For Time
120 Wall Balls #20/14
12 Rope Climbs (Rx 48 PU)
120 Double Unders

Cardio Burn:
EMOM x20
Min 1
30 Sec Sled Push
Min 2
Max Cal Row

Strength:
20 Minutes
Hang Snatch
5,4,3,2,1

Wod:
3 Rounds
24 Kb Swings #53/35
42 Alt Lunges #53/35

Cardio Burn:
4 Rounds
3 Min Max Cal Bike / Row
2 Min Max Burpees
1 Min Max Db Step Up Overs #50's/35's
-Rest 1 Min-

Strength:
EMOM x10
3 Deadlifts
*Reset Each Rep

Wod:
5 Rounds
5 Deadlifts #225/155
10 Toes to Bar
20 Push Press #50/35
40 Double Unders

Wod:
EMOM x20
Min 1
10 Thrusters #95/65
Min 2
10/8 Cal Row
+
EMOM x20
Min 1
10 Burpees
Min 2
200m Run

Cardio Burn:
21-15-9
Db Squat Clean Thruster #50's/35's
Db Burpees

Strength:
15 Minutes
3 Sets
5 Push Press
3 Push Jerks
1 Split Jerks

Wod:
5 Min Clock
30 Clean and Jerks #135/95
5 Min Clock
60 Pull Ups (Rx+ CTB)
5 Min Clock
90 Box Jumps 24”/20”

Cardio Burn:
For Time
100 Air Squats
75 Cal Row
50 Kb Swings #53/35
25 BBxJ 24"/20"
50 Kb Swings #53/35
75 Cal Row
100 Air Squats

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
A. 5 Sets
1 Bnk Push Press
1 Hang Snatch
1 Overhead Squat
B. 5 Sets
5 Snatch Grip Deadlifts

Wod:
25 Min AMRAP
In Teams of 3
3.6.9.12...
Wall Balls #20/14
Kb Swings #53/35
Cal Row
*Follow The Leader

Strength:
20 Minutes
Front Squat
5x2

Wod:
32-16-8
Overhead Squat
Bar Facing Burpee

Men: #95/135/185
Women: #65/85/125

Cardio Burn:
EMOM x 28
Min 1
Max Distance Sled Push
Min 2
Max Distance Farmers Carry
Min 3
Max Db Front Squats
Min 4
Rest

Strength:
20 Minutes
5 Rounds
10 Db Bench Press
10 Db Flys
5 Weighted Pull Ups

Wod:
For Time
50 HSPU
100 Cal Row
200 Double Unders

Cardio Burn:
Every 4 Min x8
400m Run
20 Thrusters #45/35
Max Pull Ups

Strength:
20 Minutes
Hang Power Clean
5,4,3,2,1

Wod:
20 Minute AMRAP
40 Toes to Bar
30 Box Jump Overs 24"/20"
20 Deadlifts #185/125

Strength:
10 Minutes
Find a 1 Rep Max
Strict Press
10-25 Minutes
Find a 1 Rep Max
Split Jerk

Wod:
For Time
64 Db Snatches #50/35
64 Pull Ups
64 Burpees

Cardio Burn:
10 Rounds
60 Sec Max Cal Row
-30 Sec Rest-
60 Sec To Complete:
10 Kb Swings #53/35
10 Box Jumps 24"/20"
-30 Sec Rest-

Monday 30th
Strength:
3 Rounds
12 Jumping Air Squats
-Rest 10 Sec-
3 Squat Cleans
*Choose Weight

Wod:
3 Rounds
0-2 Minutes
Run 400m
2-4 Minutes
Max Wall Balls #20/14
4-6 Minutes
Max Double Unders
-Rest 3 Minutes-

Cardio Burn:
20 Min AMRAP
30 Alt Lunges #50's/35's
30 Cal Row
30 Toes to Bar

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
A. 3 Sets
Squat Snatch 1.1.1; rest 30 sec
B. 3 Sets
Clean and Jerk 1.1.1; rest 30 sec

Wod:
25 Min AMRAP
50 Thrusters #95/65
400m Partner Pumpkin Carry
50 Hang Power Cleans #95/65
400m Partner Pumpkin Carry
50 Power Cleans
400m Partner Pumpkin Carry

Strength:
25 Minutes
Deadlift
10-8-6-4-2

Wod:
10 Min AMRAP
20 KB Swings #53/35
10 Burpee Box Jumps 24”/20”

Cardio Burn:
6 Rounds
30 Wall Balls #20/14
400m Run
500m Row

Strength:
20 Minutes
5 Rounds
5 Bench Press
Max Set Ring Dips

Wod:
3 Rounds
1 Min Max Cal Row
-Rest 30 Sec-
1 Min Max Toes to Bar
-Rest 30 Sec-
1 Min Max Burpees
-Rest 30 Sec-

Cardio Burn:
Every 5 Min x5
50 Double Unders
40 Sit Ups
30 Air Squats
20 Pull Ups

Strength:
25 Minutes
Front Squat
5,5,3,5,5

Wod:
For Time
400m Run
30 Snatches #95/65
400m Run
20 Snatches #115/75
400m Run
10 Snatches #135/95

Strength:
20 Minutes
Find A 6 Rep Max
Shoulder To Overhead

Wod:
5 Min Clock
100 Double Unders
AMRAP
10 Pull Ups
10 Push Press #115/75
-Rest 3 Min-
x3

Cardio Burn:
For Time
2k Row
2k Run
100 DB Snatches #50/35
100 Toes to Bar