Strength:
9 AM OLY
A. 5 Sets
1 Snatch +
1 Hang Snatch +
1 OHS
B. 5 Sets
1 Power +
1 Hang Clean
1 Jerk

Wod:In Teams of 2
5 Rounds
20 Plate GTO #45/25
20 OH Lunges
400m Run

Strength:
30 Minutes
3 Sets
A1. 3 Back Squats; Rest 30 Sec
A2. 9 Thrusters; Rest 30 Sec
A3. 18 Pull Ups; Rest 3 Min

Wod:
6 Sets
30 Sec Max
Wall Balls #20/14
-Rest 30 Sec-
30 Sec Max
BBXJ overs 24”/20”
-Rest 30 Sec-

Strength:
Build to a 20 Rep Max
Bench Press

Wod:
400m Run
30-20-10
KB Swings #53/35
Push Ups
(Rx+ HSPU)

Strength:
Build to a 20 Rep Max
Bench Press

Wod:
400m Run
30-20-10
KB Swings #53/35
Push Ups
(Rx+ HSPU)

Strength:
Build to a Max
Power Clean

Wod:
4 Rounds
AMRAP 2 Min
10 Power Cleans
50 Double Unders
Max Cal Row
-Rest 2 Min-
Rx #95/65
Rx+ #135/95

Cardio Burn:
1 Mile Run
2 Mle Bike
3K Row

Strength:
Push Jerk
5x5

Wod:
16 Min AMRAP
20.30.40.50...
BxJ Overs 24”/20”
Push Press #95/65
Toes to Bar

Monday 7th
Strength:
EMOM x 5
5 Power Snatches
EMOM x 5
3 Power Snatches
EMOM x 5
1 Power Snatch 

Wod:
800m Run
60 Bar Facing Burpees
40 OHS #135/95

Cardio Burn:
Every 9 Min x 3
60 Cal Row
120 Double Unders
60 Back Squats #45/35

Wod:
10am-12pm
+
*Hike at 3pm
Meet at North Rim Trail Parking Lot

9 AM OLY
Strength:
A. Snatch Off Blocks 
1.1.1 x 5; Rest 20 Sec
B. Clean Off Blocks 
1.1.1 x 5; Rest 20 Sec

Wod:
20 Min AMRAP
30 Double Unders
200m Run
10 Burpees
-20 To 30 Min-
Build to a Max
Clean and Jerk 

Strength:
Back Squat
5x5

Wod:
50-40-30-20-10
Air Squat
Alt DB Snatch

Strength:
Build to a 10 Rep Max
Bench Press

Wod:
5 Rounds
20 Cal Row
20 Toes to Bar
200m Run
-Rest 2 Min-

Strength:
EMOM x 15
1 Deadlift
1 High Box Jump

Wod:
21-15-9
Deadlift
Hang Power Clean
OH Lunge
Rx #135/95
(Rx+ #155/105)

Cardio Burn:
4 Rounds
400m Run
80 Double Unders
400m Row

Strength:
5 Sets
1 Push Press
2 Push Jerks
3 Split Jerks

Wod:
"Nicole"
20 Min AMRAP
400m Run
Max Pull Ups

Strength:
Build to a 1 Rep Max
Front Squat

Wod:
4 Rounds
25 Wall Balls #20/14
75 Double Unders

Cardio Burn:
Every 5 Min for 25 Min
25/18 Cal Bike
50' Farmers Carry
25 Push Ups
50" Farmers Carry

Wod:
Open Gym
10am - 12pm

Strength:
9 AM OLY
EMOM x 5
3 C&J
EMOM x 5
2 C&J
EMOM x 5
1 C&J
+
Clean Pull
3x3

Wod:
In Teams of 2
100 Pull Ups
200 Air Squats
300 Double Unders
200 Air Squats
100 Pulls Ups

Wod:
0-10 Min
1 Mile Run
10-20 Min
30-20-10
OH Lunges #45/25
Burpees Onto Plate
20-30 Min
Build to a Max
Snatch

Strength:
20 Minutes
Sumo Deadlift
5x5

Wod:
40 Cal Row
40 Power Cleans #135/95
40 Cal Row

Strength:
20 Minutes
5 Sets
2 Push Press

Wod:
3 Rounds
60 Double Unders
30 Toes to Bar
15 S2O #155/105

Cardio Burn:
6 Rounds
45 Sec Max
BBxJ Overs 24"/20"
-Rest 45 Sec-
45 Sec Max
DB Snatch #50/35
-Rest 45 Sec-

Strength:
20 Minutes
5 Sets
20/15 Cal Row Sprint
-Rest 2 Min-

Wod:
For Time
200m Run
5-10-15-20
Kb Swings #53/35
Box Jump 24"/20"