Strength:
0-20 Min
Front Squat
3 Sets of 7 Reps
20-30 Min
Weighted Step Ups
3 Sets of 7 Reps

Wod:
21-15-9
Clean and Jerk #135/95
400m Run

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

Wod:
Open Gym
10 am - 12 pm

Strength:
A. 5 Sets
3 Snatch Pulls; Rest 30 Sec
3 OHS; Rest 30 Sec
3 Squat Snatches; Rest 3 Min
B. 5 Sets
5 Front Squats; Rest 30 Sec
3 Split Jerks; Rest 3 Min

Wod:
In Teams of 2:
Partner 1:
1 Mile Run
Partner 2:
AMRAP
10 Power Cleans #135/95
10 Box Jumps
10 S2O #135/95
-Rest 10 Min After Switching-
Partner 1:
800m Run
Partner 2:
AMRAP
10 Power Cleans #185/125
10 Box Jumps 24”/20”
10 S2O #185/125

Strength:
25 Minutes
3 Sets
20 Reverse Lunges
-Rest 1 Min-
5 Back Squats 

Wod:
4 Rounds
1 Min Max
DB Thrusters #50's/35's
1 Min Max
Cal Row
1 Min Max
Toes To Bar
-Rest 1 Min-

Strength:
OTM x10
2 Power Cleans
2 Hang Power Cleans

Wod:
100 KB Swings #53/35
50 Burpee Box Jumps 24/20"

Strength:
Strength:
20 Minutes
5,4,3,2,1
Strict Press
Bent Over Row

Wod:
20 Min AMRAP
80 Double Unders
400m Run
20 Pull Ups
(Rx+ 6 Muscle Ups)

Cardio Burn:
3 Sets
1 Min Max Cal Bike
30 Burpees
-Rest 3 Min-

Strength:
20 Minutes
Deadlift
3.3.3 x3
Rest 20 Sec / 3 Min

Wod:
5 Rounds
2 Min AMRAP
3 Power Snatches #135/95
6 Clean and Jerks
9 Bar Facing Burpees
-Rest 2 Min-

Strength:
Strength:
20 Minutes
Front Squat
Build to a Max

Wod:
For Time
50 Wall Balls #20/14
40 Box Jumps 24"/20"
60 Push Ups (Rx+ 30 HSPU)
40 Box Jumps
50 Wall Balls 

Cardio Burn:
4 Rounds
400m Run
200m Suitcase Carry #50/35
100m Sled Push

Wod:
Open Gym
10am - 12pm

Strength:
9 AM OLY
A. Every 30 Sec x 10
1 Squat Snatch
+
10 Minutes
Build to a Heavy Single
B. Every 30 Sec x 10
1 Power Clean and Jerk  

Wod:
EMOM x 20
Min 1
30 Sec Max Double Unders
Min 2
8 Burpees Over Bar
4 Power Cleans #135/95
*Parnters alternate every round 

Strength:
20 Minutes
Build to a Tough Thruster
+
CTB Practice

Wod:
“18.5”
7 Min AMRAP
3.6.9.12.15.18…
Thruster #100/65
Chest to Bar Pull Up

Strength:
20 Minutes
3 Rounds
20 Pull Ups
-Rest 30 Sec-
10 Bench Press

Wod:
For Time
50 Cal Row
150 Double Unders
50 Toes to Bar 

Wod:
EMOM x 20
5 Box Jumps 24"/20"
5 Wall Balls #20/14
5 KB Swings #53/35
+
3 Sets
5 Deadlifts
-Rest 30 Sec-
10 Good Mornings
-Rest 30 Sec-
10 Alt Lunges
 
Cardio Burn:
5 Rounds
3 Min Clock
500m Row For Time
2 Min Max Wall Balls #20/14
-Rest 1 Min-

Strength:
25 Minutes
3 Sets
30 Sec Max
Push Press #135/95
-Rest 30 Sec-
3 Split Jerks  

Wod:
10 Min AMRAP
10 Burpees
20 DB Snatches #50/35
30 Double Unders

Strength:
20 Minutes
Back Squat
4x4 w/ 4 Sec Decent

Wod:
3 Rounds
10 Power Cleans
8 Squat Cleans
6 Front Squats
#155/105
400m Run 

Cardio Burn:
EMOM x 30
Min 1
10 Cal AB
Min 2
10 Pull Ups (Rx+ CTB)
Min 3
10 Burpees 

Wod:
Open Gym
10am-12pm

Strength:
9 AM OLY
A. 1 Snatch Balance + 3 OHS
x 5 Sets
B. 3 Front Squats + 1 Jerk
x 5 Sets

Wod:
In Teams of 2
5 Min Clock
40 Wall Balls #20/14
30 Cal Row
Max Shoulder to Overhead
-Rest 1 Min-
Men: #95/135/155/185/205
Women: #65/95/105/125/145

Wod:
"18.4"
21-15-9
Deadlift #135/95
HR Push Ups
21-15-9
Deadlift #185/135
50-ft Bear Crawl

Rx+
21-15-9
Deadlift #225/155
HSPU
21-15-9
Deadlift #315/205
50-ft HS Walk

-After-
3 Rounds
20 Toes to Bar
40 Sit Ups
60 Sec Plank  

Strength:
15 Minutes
10x2
Strict Pull Ups
Ring Dips

Wod:
3 Rounds
2 Min Max
Shuttle Run
2 Min Max
Double Unders
2 Min Max
Pull Ups (Rx+ CTB)
-Rest 2 Min-

Strength:
4 Rounds
5 Hang Power Cleans
10 Deadlifts 

Wod:
4 Rounds
5 Power Cleans #205/145
15 Burpee Box Jumps 24"/20"
30 Air Squats 

Cardio Burn:
8 Sets
20 Sec AB Sprint
-Rest 2:40-
+
4 Sets
20 Sit Ups
20 Sec FLR
20 V-Ups