Strength:
Deadlift
3 OTM x10

Wod:
10 Rounds
3 Bar Facing Burpees
3 Deadlifts
3 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
3 Hang Power Cleans

Rx #185/125 • Rx+ #205/135

Strength:
Push Press
4x2
+
Single Arm Db Press
2x4 / Arm

Wod:
Every 4 Min x4
Round 1
500m Row
100 Double Unders
Round 2
25 Cal Bike
50 Push Press #75/55

Strength:
Front Squat
5x5

Wod:
For Time
50 Wall Balls #20/14
25 Pull Ups
50 Wall Balls #20/14
25 Pull Ups
50 Wall Balls #20/14

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
For Time
50 Burpee Box Jumps 24”/20”
100 Cal Bike
200 Double Unders

OLY:
3 Sets
3 Snatches
+
3 Sets
3 Snatch Pulls

Wod:
In Teams Of 2
20 Min AMRAP
2.4.6.8.10...
Devils Press #50’s/35’s
Db Front Squats
Db Push Press
Pull Ups

Strength:
Every 2 Min x10
2 Power Cleans

Wod:
Every 2 Min x10
20/15 Cal Row
2 Clean and Jerks*

*Choose Weight

Strength:
Wtd Step Ups
5x5 / Leg

Wod:
25 Min AMRAP
50/40 Cal Row
50 Step Up Overs #50/35
50/40 Cal Bike
50 Step Back Lunges #50/35

Strength:
Bench Press
10, 8, 6, 4, 2
-Alternating Between-
Bent Over Row
10, 8, 6, 4, 2

Wod:
For Time
30 Burpees Over Bar
30 Toes to Bar
30 Burpees Over Bar
-Rest 3 Min-
For Time
30 Toes to Bar
30 Burpees Over Bar
30 Toes to Bar

Strength:
5 Sets
1 Squat Clean
2 Front Squats

Wod:
Every 5 Min x4
25/20 Cal Bike
50 Double Unders
25 Front Squats #95/65

Strength:
Push Press
5x3
+
Reverse Flies
3x15

Wod:
3 Rounds
20 Push Press #135/95
30 Box Jumps 24”/20”
20 Pull Ups (Rx+ CTB)

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
3 Rounds
30 Cal Bike
600m Run
-Rest 3 Min-
3 Rounds
600m Row
30 Burpees

OLY:
Snatch Balance
10 Min Of Practice
+
Snatch
10 Min To Build To A Tough Single
+
Jerk Balance
10 Min Of Practice
+
Split Jerk
10 Min To Build To A Tough Single

Wod:
In Teams of 2
100 Burpee Box Jump Overs 24”/20”
200 Db Snatches #50/35
3000m Row

Strength:
Deadlift
10, 10, 5, 5

Wod:
5 Rounds
15 Deadlifts #185/125
75 Double Unders
15 Toes to Bar

Strength:
Hang Power Clean
3 OTM x10
+
3 Sets
10 Heavy Kb Swings

Wod:
3 Sets
3 Rounds
10 Cal Bike [OR] 15 Cal Row
10 Hang Power Cleans
-Rest 3 Min B/T Sets-

Weights
Set 1: #95/65
Set 2: #135/95
Set 3: #155/105

Ladies Cals:
Bike 8 / Row 12

Strength:
Back Squat
Build To A Max
+
1 Set Max Reps
@ 85% Above Weight

Wod:
9 Min AMRAP
18 Db Thrusters #50/35
9 Step Up Overs #50/35

Strength:
Db Bench Press
5x10
-Alternating Between-
Db Row
5x10 / Arm

Wod:
42-30-18
Burpee To Bar
Pull Up (Rx+ CTB)

Strength:
Clean and Jerk
Build to a Tough Single

Wod:
-7 Min Clock-
800m Run
Max Clean and Jerks #155/105
-5 Min Clock-
600m Run
Max Clean and Jerks #155/105
-3 Min Clock-
400m Run
Max Clean and Jerks #155/105

Open Gym
10 AM - 12 PM

Cardio Burn:
EMOM x10
5 Devils Press #50’s/35’s
-Rest 1 Min-
EMOM x10
10/8 Cal Bike
-Rest 1 Min-
EMOM x10
15/12 Cal Row

OLY:
Squat Snatch Waves
5 Sets
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
-Rest 3 Min B/T Sets-
+
Clean and Jerk Waves
5 Sets
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
-Rest 3 Min B/T Sets-

Wod:
In Teams of 2
2 Rounds
100 Db Snatches #50/35
[Patner Holds Push Up Plank]
100 Toes to Bar
[Partner Hangs From Bar]
100 Cal Bike
[Partner Holds Wall Sit]

Strength:
Squat Clean
7 Singles

Wod:
7 Rounds
7 Thrusters #135/95
7 Bar Facing Burpees
-At 14 Min-
70 Sec Max Pull Ups

Rx+ Bar Muscle Ups