Strength:
Bench Press
Strict Pull Up
5x5

Wod:
5 Min Max
Cal Row
4 Min Max
Burpees
3 Min Max
Pull Ups
2 Min Max
DB Push Press #50/35
1 Min Max
DB Hang Power Clean #50/35

Strength:
5 Sets
1 Squat Clean
2 Front Squats
1 Squat Clean

Wod:
3 Rounds
15 Thrusters #115/75
15 Toes to Bar
3 Rounds
30 Wall Balls #20/14
30 Double Unders

Wod:
Open Gym
10 am - 12 pm

Need An Idea:
5 Rounds
9 Bench Press
12 Cal Bike
15 Cal Row

Strength:
9 AM OLY
A. Snatch
*Start At 60% And Add 10 lbs / Min
B. Clean and Jerk
*Start At 60% And Add 10 lbs / Min

Wod:
8 Rounds
200m Run
10 Db Snatches #50/35
10 Toes to Bar
10 Db Lunges #50/35
*Not In Pairs

Strength:
Front Squat
1, 1, 1, 1, 1

Wod:
3-6-9-12-6-9-3
Hang Squat Clean #135/95
Bar Facing Burpee

Strength:
Deadlift
3 OTM x9

Wod:
For Time
200m Farmers Carry #100/70
100 Push Ups
100 Sit Ups
200m Farmers Carry #100/70

Wod:
“Bull”
2 Rounds
200 Double Unders
50 Overhead Squats
50 Pull Ups
1 Mile Run

Strength:
Strict Press
3, 3, 3
Push Press
5, 5, 5

Wod:
20 Min EMOM
Min 1
18/12 Cal Row
Min 2
9 S2O #115/75

Strength:
Power Clean
3.3.3; Rest 1 Min
2.2.2; Rest 2 Min
1.1.1; Rest 3 Min

Wod:
4 Rounds
20 Burpees
30 KB Swings #53/35
40 Air Squats 

Sunday 1st
Wod:
Open Gym
10am-12pm

Strength:
9 AM OLY
A. OHS
3x3
B. 3 Sets
3 Clean Pulls
+
3 Power Cleans 

Wod:
30 Min AMRAP
30 Wall Balls
30 Burpees
30 Cal Row
*30 Double Under Every Time You Switch

Strength:
Behind the Neck
Split Jerk
5x1

Wod:
3-2-1 Min Max
Power Snatches #135/95
Pull Ups (Rx+ Rope Climb)

Strength:
Thruster
10, 8, 6, 4, 2

Wod:
16 Min AMRAP
200m Run
15 Medball Cleans #20/14
10 Push Press #95/65

Strength:
Build to a Max
Bench Press

Wod:
30-20-10
Deadlift #185/125
Bar Facing Burpee
Box Jump Over 24”/20”

Strength:
Front Squat
3, 3, 3

Wod:
4 Min AMRAP x4
10 Toes to Bar
20 Goblet Squat #53/35
40 Double Unders
Max Cal Row
Rest 2 Min

Strength:
Build to a Max
Clean and Jerk

Wod:
400m Run
30 Power Cleans #155/105
400m Run
30 Jerks #155/105
400m Run

Wod:
Open Gym
10 am - 12 pm
Need An Idea:
5 Rounds
15 Cal Bike
10 Ghd Sit Ups
​​​​​​​5 Sandbag Cleans

Strength:
9 AM OLY
5 Sets
1 Snatch Balance
+
5 Sets
1 Hang Snatch + 1 Snatch

Wod:
20 Rounds
15/10 Cal Row
30 Double Unders
*Resting Partner:
​​​​​​​Max Kb Snatches #53/35

Strength:
OTM x10
1 Squat Clean

Wod:
21-15-9
Front Squat #185/125
Bar Facing Burpee

Strength:
Bench Press
5x2

Wod:
2 Rounds
45 Push Press #95/65
45 Toes to Bar
45 Box Jumps 24”/20”