Wod:
Every 3 Min x 5
21/15 Cal Row
15 S2O #115/75
9 Toes To Bar

-Rest 10 Min-

Every 3 Min x 5
21/15 Cal Row
15 Push Ups
9 Pull Ups 

Strength:
25 Minutes
5 Sets
5 Front Squats
-Rest 30 Sec-
1 Squat Clean

Wod:
10-1
KB Swings #53/35
Burpees
KB Swings
Wall Balls #20/14
(Rx+ 70/50, 30/20)

Cardio Burn:
10 Rounds
500m Row
10 Burpees

Wod:
Open Gym
10am - 12pm

Strength:
9 AM OLY
5 Sets
3 Clean Pulls; Rest 30 Sec
2 Squat Cleans; Rest 30 Sec
1 Front Squat + 1 Jerk; Rest 3 Min
+
5x5 Hang Power Clean

Wod:
In Teams of 2
AMRAP in 10 Min
Partner 1
10 Toes to Bar
10 Burpees
Partner 2
Cal Row
*Switch Every 2 Rounds
-Rest 5 Min-
AMRAP in 10 Min
Partner 1
10 Hang Power Cleans #115/75
10 Bar Facing Burpees
Partner 2
Cal Row
*Switch Every 2 Rounds

Strength:
20 Minutes
Snatch
10 Singles @ 80%

Wod:
“18.3”
Rx
2 Rounds
100 Double Unders
20 Overhead Squats #115/75
100 Double Unders
12 Pull Ups
100 Double Unders
20 Db Snatches #50/35
100 Double Unders
12 Pull Ups

Rx+
2 Rounds
100 Double Unders
20 Overhead Squats #115/75
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 Db Snatches #50/35
100 Double Unders
12 Bar Muscle Ups

Strength:
20 Minutes
4 Rounds
10 DB Bench Press Per Arm
10 Db Side Bends Per Side

Wod:
2 Rounds
1:20 Bar Hang
80 Air Squats
40 DB Snatches #50/35
(Rx+ #70/50)

Strength:
EMOM x 10
3 Deadlifts
6 Lateral Jumps 

Wod:
EMOM Until Failure
Min 1
6 Pull Ups
Min 2
6 Burpee Box Jumps 24"/20"
*Add 1 Rep Every Min
(Rx+ MU x 1/2)

Cardio Burn:
EMOM x 24
Min 1
40 Sec Max Cal Bike
Min 2
30 Sec Max C&J #95/65
Min 3
20 Sec Max Cal Row
Min 4
Rest 

Strength:
20 Minutes
5 Sets
10 Lunges
+
5 Back Squats

Wod:
For Time
50 Hang Squat Cleans #135/95
*Every Time You Break
50 Double Unders

Strength:
25 Minutes
Split Jerk
3x3
+
3x1

Wod:
3 Rounds
400m Run
30 Kb Swings #53/35
20 Push Press #135/95

Cardio Burn:
5 Rounds
Max Distance Row
@ 
Men: >1500 cal/hour
Women: > 1100 cal/hour
20 Wall Balls
15 Burpees
-Rest 2 Min-

Wod:
Open Gym
10am-12pm

Strength: 
9 AM OLY
A. 1 Squat Snatch + 2 OHS
OTM x10
B. Build to a Tough OHS
*From Rack

Wod:
In Teams of 2
50 Pull Ups
75 Cal Row
100 S2O #135/95
75 Cal Row
50 Pull Ups
*1 Patner working at one time. Other partner is accumualting max Double Unders

Wod:
12 Min Clock
For Time
1-10
Db Squats #50’s/35’s
Bar Facing Burpees
-In Remaining Time-
1 Rep Max Clean

Strength: 
20 Minutes
Bench Press
1, 2, 3, 4, 5
+
Ring Dip
3x10 Reps

Wod:
For Time
500m Row
-Buy In-
50-40-30-20-10
Double Under
25-20-15-10-5
Toes to Bar
-Buy Out-
500m Row

Strength:
15 Minutes
Build to A 10 Rep Max
Strict Press

Wod:
20 Min AMRAP
400m Run / Row
30 Wall Balls #20/14
20 KB Swings #53/35
10 Push Ups (Rx+ HSPU) 

Cardio Burn:
50 Burpees
75 Cal Row
150 Double Unders
75 Cal Row
50 Burpees

Strength:
25 Minutes
Deadlift
7-4-7

Wod:
10 Min AMRAP
"DT"
OTM
*Rx 5 Pull Ups
*Rx+ 10 Pulls Ups 

“DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx #155/105

Strength:
20 Minutes
Squat Snatch
10 Heavy Singles 

Wod:
21-15-9
Overhead Squat #115/75
Burpee Box Jump Overs 24"/20"
45 Double Unders 

Cardio Burn:
2 Rounds
400m Run
30 Toes to Bar
400m Run
30 CTB
400m Run
-Rest 5 Min-

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
A. 5x5 Power Clean
B. Seated Z Press 5x5
C. Powell Raise 3x10

Wod:
In Teams of 2
20 Min AMRAP
-0 to 10- Min
20 Oh Lunges #45/25
15 Burpees Onto Plate
Max Snatch
-10 to 20- Min
20 Oh Lunges #45/25
15 Burpees Onto Plate
Max Clean and Jerk

Strength:
15 Minutes
Back Squat
5, 5, 5
@ 70%

Wod:
“18.1”
20 Min AMRAP
8 Toes to Bar
10 Hang Clean and Jerk #50/35
14/12 Cal Row

Strength:
20 Minutes
Hang Power Snatch
5x5
+
Reverse Flies
3x15

Wod:
For Time
4 Rounds
400m Run
500/400m Row