Strength:
Power Snatch
1 OTM x10

Wod:
For Time
60 Pull Ups
30 Clean and Jerks #135/95
-Rest 3 Min-
30 Snatches #135/95
60 Toes to Bar

Strength:
Power Snatch
1 OTM x10

Wod:
For Time
60 Pull Ups
30 Clean and Jerks #135/95
-Rest 3 Min-
30 Snatches #135/95
60 Toes to Bar

Strength:
Push Press
5x1

Wod:
100-80-60-40-20
Double Under
50-40-30-20-10
Thruster #45/35

Rx+ “Unbroken Thrusters”

Wod:
Open Gym
10 am - 12 pm

Cardio Burn:
20 Min AMRAP
10 Power Snatches #95/65
30 Double Unders
10 Bar Facing Burpees
30 Air Squats

OLY:
4 Sets
2 Squat Snatches
4 OH Squats
+
4 Sets
2 Squat Cleans
4 Front Squats

Wod:
In Teams of 2
25 Min AMRAP
50 Strict Pull Ups
*Partner Holds Front Rack #135/95
50 Front Squats #135/95
*Partner Hangs From Bar
50 Cal Bike

Wod:
@ 0:00
1k Row or 2.5k Bike
@ 5:00
100 Wall Balls #20/14
@10:00-25:00
Build To A Max
Back Squat

Strength:
Deadlift
Build to a 8 Rep Max

Wod:
8 Rounds
1:00 Clock
8 Deadlifts #225/155
Max Cal Bike
1:00 Rest

Strength:
Push Press
4x2

Wod:
4 Rounds
AMRAP 4:00
20 Burpees to Target
20 Pull Ups (10 BMU)
20 Push Press
Rest 2:00

Men: #95/115/135/155
Women: #65,75,85,95

Strength:
Power Clean
5,1,5,1,5,1

Wod:
For Time
50 Double Unders, 5 PC, 5 T2B
50 Double Unders, 10 PC, 10 T2B
50 Double Unders, 15 PC, 15 T2B
50 Double Unders, 20 PC, 20 T2B

Rx #135/95
Rx+ #165/115

Strength:
Alt Lunges
4x6

Wod:
Rx
42-30-18
OH Lunge #50/35
Push Up
Box Jump Overs 24"/20"

Rx+
42-30-18
OH Lunge #50/35
21-15-9
HSPU
42-30-18
Box Jump Over 24”/20”

Wod:
Open Gym
10 am - 12 pm

Cardio Burn:
Rx
5 Rounds
40 Sit Ups
30/20 Cal Row
10 Burpees Over Rower

Rx+
5 Rounds
30/20 Cal Row
20 Toes to Bar
10 Burpees Over Rower

OLY:
Pause Snatch
10 Singles
+
Pause Clean + Jerk
10 Singles

Wod:
In Teams of 2
20 Min Clock
100 Cal Row
100 Pull Ups
100 Burpees
Max CJ #135/95
In Remaining Time

Strength:
Deadlift
9,7,5,3,1

Wod:
Every 3 Minutes x12
Round 1
27/20 Cal Bike
Round 2
54 Kb Swings #53/35
Round 3
81 Air Squats

Wod:
28 Min AMRAP
28 Plate GTO #45/25
28 OH Lunges #45/25
28 Burpees Onto Plate
28 Pull Ups

7 am and 9 am class ONLY

Strength:
Power Snatch
Build to a Tough Single

Wod:
6 Min AMRAP
3.6.9.12...
Power Clean #135/95
Cal Bike
-Rest 3 Min-
6 Min AMRAP
3.6.9.12...
Power Snatch #135/95
Cal Row

Strength:
Squat Clean
1 OTM x10

Wod:
24-18-12-6
Right Arm Db Thruster #50/35
60 Double Unders
24-18-12-6
Left Arm Db Thruster #50/35
60 Double Unders

Strength:
Strict Press
10x3

Wod:
6 Rounds
12 Box Jumps 24”/20”
12 Toes to Bar
12 Shoulder to OH #135/95

Wod:
Open Gym
10am-12pm

Cardio Burn:
Every 20:00 x 2
800m Run
20 Clean and Jerks #135/95
800m Run
20 Power Snatches #135/95

OLY:
Build to a Tough
Snatch
+
Build to a Tough
Clean and Jerk

Wod:
*In Teams of 2
10 Min AMRAP
Cal Bike
10 Min AMRAP
Cal Row
10 Min AMRAP
200m Run

Strength:
Back Squat
5x2

Wod:
For Time
50 Wall Balls #20/14
100 Double Unders
50 Toes to Bar
50 Wall Balls
50 Pull Ups
100 Double Unders
50 Wall Balls