Strength:
20 Minutes
Push Jerk
5x5

Wod:
EMOM x 20
Min 1: 15/12 Cal Row
Min 2: 10 Thrusters #95/65
Min 3: 5 Bench Press
Min 4: Rest

Strength:
Power Clean
1 Every 15 Sec x 20
1 Every 30 Sec x 10
1 Every 1 Min x 5

Wod:
5 Rounds
30’ Walking Lunge #100/70
200m Run
10 Burpees

Strength:
20 Minutes
Strict Press
5x5

Wod:
0-3 Min
Double Unders
3-6 Min
Cal Row
6-9 Min
S2O #95/65
9-12 Min
Cal Row

Wod:
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Wod:
Open Gym
10am - 12pm

Strength:
9 AM OLY
A. Build to a Tough
Snatch
B. 3 Sets
3 Segmented Snatch Pulls
C. Build to a Tough
Clean
D. 3 Sets
3 Segmented Clean Pulls

Wod:
In Teams of 2
4 Rounds
400m Run
40 Thrusters #95/65
40 Bar Facing Burpees

Strength:
5 Rounds
1:00 Clock
5 Hang Power Cleans
Max Deadlifts
-Rest 2 Min-

Wod:
50 Cal Row
50 Toes to Bar
100 Double Unders
100 DB C&J #53/35

Strength:
5 Sets
5 Barbell Bench
5 DB Bench/side

Wod:
Rx
Every 2:30 x 5
200m Run
15 Push Ups
10 Pull Ups

Rx+
Every 2:30 x 5
200m Run
10 CTB
5 SHSPU

Strength:
Back Squat
6 Sets of 3 Reps
@3/2/1 Sec Decent

Wod:
12 Min AMRAP
3.6.9.12...
Power Snatch #135/95
15 Wall Balls #20/14

Cardio Burn:
6 Rounds
60 Double Unders
400m Run
200m Farmer Carry

Wod:
Every 10:00 x 4
800m Run
10 KB Swings #53/35
10 BBxJ 24"/20"
*Every Round
Add 10 Reps
-Rest 2 Min-

Strength:
20 Minutes
Build to a Tough
Clean
Front Squat
Jerk

Wod:
3 Rounds
3 Power Cleans
4 Front Squats
5 Jerks
30 Pull Ups
40 Air Squats
50 Double Unders
Rx #155/105
Rx+ #185/125

Cardio Burn:
Every 4:00 x 5
30 Cal Row
20 Toes to Bar
10 Burpees

Wod:
Open Gym
10am - 12pm

Strength:
9 AM OLY
A. Build to a Max
3 Position Snatch
B. Build to a Max
3 Position Clean

Wod:
In Teams of 2
"Helen"
3 Rounds
400m Run
21 KB Swings #53/35
12 Pull Ups
*Resting Partner
Rows For Max Meters

Strength:
20 Minutes
Front Squat
3x3

Wod:
10 Rounds
40 Double Unders
4 Squat Cleans #185/125

Strength:
EMOM x 10
1 Split Jerk

Wod:
AMRAP in 10
10 Strict Press #95/65
10 Toes to Bar
20 Push Press #95/65
20 Toes to Bar
30 Push Jerks #95/65
30 Toes to Bar

Strength:
15 Minutes
Build to a Quick
Power Snatch

Wod:
2 Rounds
Tabata
Power Snatch #75/55
Burpee

Cardio Burn:
30 Min AMRAP
15 DB Box Step Overs 24"/20"
30 Toes to Bar
45 Walking Lunges
60 Double Unders

Strength:
25 Mintues
Build to a Tough
5 Rep Back Squat
-Then-
3x10 @ 75%

Wod:
For Time:
5 Rounds
Run 400m
30 Air Squats
20 Sit Ups
10 Pull Ups
(Rx+ CTB)

Strength:
20 Minutes
Hang Power Clean
5x5

Wod:
Every 3 Min x 4
30 Double Unders
20 Deadlifts #155/105
10 Burpee Box Jumps 24”/20”

Cardio Burn:

4 Rounds
40 Cal Row
400m Run
40 Cal Bike

Wod:
Open Gym
10am - 12pm

Wod:
Open Gym
10 am - 12 pm

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4 rounds for time:
20 Cal Row
400m Run
20 Ghd Sit Ups