Cardio Burn:
1-10
Deadlift #315/225
10 Box Jumps 24”/20”
15 Cal Row

Strength:
9 AM OLY
Every Min x5
5 Squat Snatches
Every Min x5
3 Squat Snatches
Every Min x5
1 Squat Snatch
+
Snatch Pull
3x5

Wod:
In Teams of 2
0-10 Min
Build to a 5 Rep Front Squat
(From the Floor)
10-30 Min
AMRAP
45 Double Unders
30 Wall Balls #20/14
15 Pull Ups

Strength:
Push Jerk
4x4

Wod:
EMOM x 20
Min 1
10 Cal Bike
Min 2
10 Hang Clean and Jerks #115/75

Strength:
Back Squat
5x5

Wod:
2 Rounds
21-15-9
Front Squat #95/65
Toes to Bar

Strength:
Build to a Tough
Hang Squat Clean

Wod:
“Resolution”
100 Burpees
OTM: 3 Power Cleans
Rx #185/125
Rx+ #205/145

Happy New Year!

4 Rounds:
800m Run
40 Lunges #45/35
80 Double Unders

Wod:
Every 3:00 x 5
Round 1
12 Pull Ups
21 Box Jumps 24”/20”
Round 2
12 Push Press #95/65
21 Cal Row

Rx+
Round 1
6 Bar MU
21 Box Jumps 24”/30”
Round 2
12 Push Press #135/95
21 Cal Row

Wod:
Open Gym
10am - 12pm

Cardio Burn:
Every 6 Min x5
25 Cal Row
20 Db Snatches #50/35
15 Cal Bike

Strength:
9 AM OLY
A. 5 Sets
1 Snatch Balance
+
1 OHS
B. Start W/ Empty Bar
*Add 10 Lbs OTM Until Failure
Strict Press
Push Press
Push Jerk
Split Jerk

Wod:
*In Teams of 2
20 Min AMRAP
50 Burpees On Plate
100 OH Walking Lunges #45/25
50 Cal Row

Strength:
5 Sets
1 Squat Clean
+
3 Front Squats

Wod:
3 Rounds
50 Wall Balls #20/14
25 Toes to Bar

Strength:
Bench Press
3x3

Wod:
Every 5 Min x 3
20 Push Ups
40 KB Swings #53/35
60 Double Unders

Strength:
Build to a Tough
Power Clean

Wod:
5 Rounds
20 Calories
15 Pull Ups
10 Burpee Box Jumps 24"/20"
5 Power Cleans #185/125
Rx+ #225/155

CLOSED

Wod:
"Saint Nick"
12 Min AMRAP
12 Strict Press #45/35
25 Double Unders
12 Front Squats #45/35
-Rest 6 Min-
12 Min AMRAP
12 Power Snatches #45/35
25 Double Unders
12 OHS #45/35
-Rest 6 Min-
12 Min
Build to a Max
Snatch OR C&J

Wod:
Open Gym
10am - 12pm

Cardio Burn:
For time:
50 Box Jumps 24"/20"
50 Jumping Pull-Ups
50 Kettlebell Swings #53/35
50 Walking Lunges
50 Knees to Elbow
50 Push Press #45/35
50 KB Deadlift #50/35
50 Wall Balls #20/14
50 Burpees
50 Double Unders

Strength:
A. 3 Sets
3 TnG Snatches
2 TnG Snatches
1 Snatch
B. 3 Sets
3 Tng Cleans
2 TnG Cleans
1 Clean

Wod:
*In Teams of 2
10 Rounds
Min 1:
Max Cal Row
Min 2:
Max Pull Ups (Rx+ MU)
Min 3:
Max Burpees to Target

Strength:
Push Press 5x1

Wod:
4 Min AMRAP x 4
16 Cal Bike
*In Remaining Time*
8 Burpee Box Jump Overs 24"/20"
8 Toes to Bar
-Rest 1 Min-

Strength:
5 Min AMRAP
Strict Pull Ups
5 Min AMRAP
Bar Hang

Wod:
EMOM x 20
Min 1:
5 Deadlifts #275/195
Min 2:
10 Cal Row
+
15 Lateral Hops Over Erg

Rx+ #315/225

Strength:
Pause Back Squat
3x3

Wod:
21-15-9
Power Clean #185/125
63-45-27
Thruster #75/55

Strength:
Split Jerk
5x2

Wod:
For Time
-200 Double Unders-
2 Rounds
40 Pull Ups
40 Push Jerks #135/95
-200 Double Unders-
(Rx+ CTB)

Strength:
Build to a Tough
Hang Power Snatch

Wod:
3 Rounds
30 KB Swings
20 Burpees
10 Hang Power Snatches #135/95