Strength:
Dumbbell Bench Press
5x15
-Alternating B/T-
Dumbbell Row
5x15

Wod:
For Time
75 Burpees To Bar
(15/12 Cal Bike E2MOM)
-@ 15 Min-
For Time
75 Toes to Bar
(15/12 Cal Bike E2MOM)

Strength:
Step Back Lunges
6x6 / Alt
+
Wtd Step Up
6x6 / Alt

Wod:
30 Power Cleans
30 Front Rack Lunges
30 Push Press
-Rest 1 Min-
20 Power Cleans
20 Front Rack Lunges
20 Push Press
-Rest 1 Min-
10 Power Cleans
10 Front Rack Lunges
10 Push Press

Rx #95/65
Rx+ #115/75

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
Every 6 Min x4
Round 1
20 Devils Press #50’s/35’s
40/32 Cal Bike
Round 2
20 Burpee Box Jumps 24”/20”
40/32 Cal Row

(24 Min Total)

OLY:
Snatch
3, 2, 1
+
Clean and Jerk
3, 2, 1

Wod:
In Teams of 2
10 Rounds
20 Push Press #135/95
10 Synchro Bar Facing Burpees
20 Pull Ups

Strength:
Front Squat
6x3

Wod:
For Time
30/24 Cal Echo
60 Double Unders
30 Thrusters #95/64
-At 9 Min-
30 Thrusters #95/65
60 Double Unders
30/24 Cal Echo

Strength:
Deadlift
2 Reps Every 2 Min x10

Wod:
Every 4 Min x5
2 Min Max Cals
20 Hang Power Cleans #135/95

Strength:
Split Jerk
3x3
+
Strict Press
3x3

Wod:
2 Rounds
3 Min AMRAP
30/24 Cal Row
20 Burpees Over Rower
-Rest 1 Min-
3 Min AMRAP
30 Push Press #95/65
20 Burpees Over Bar
-Rest 1 Min-

Strength:
Back Squat
12, 6, 3, 12, 6, 3

Wod:
6 Rounds
12 Toes to Bar
24 Wall Balls #20/14
12 Box Jumps 24”/20”

Wod:
“Havana”
25 Min AMRAP
150 Double Unders
50 Push Ups
15 Power Cleans #185/125

Wod:
Open Gym
10 PM - 12 PM

Saturday 5th
Cardio Burn:
For Time
100 Burpees
100/75 Cal Row
100 Toes to Bar
100m Walking Lunge #50/35

OLY:
Box Squat
5x5
+
Behind Neck Press
5x5

Wod:
In Teams of 2
5 Rounds
500m Row
50 Wall Balls #20
-At 25 Min-
Build to a Max Thruster
(Cap at 35 Min)

Strength:
20 Min Clock
Build To A Max
Snatch
-Then-
Clean and Jerk

Wod:
EMOM x5
10 Snatches #95/65
-Rest 1 Min-
5 Min Max
Cal Bike
-Rest 1 Min-
EMOM x5
10 CJ #95/65

Strength:
Back Squat
Build To A 20 Rep Max

Wod:
20 Min AMRAP
20 Wall Balls #20/14
20 Pull Ups (Rx+ CTB)
40 Air Squats
40 Db Hang Cleans #50/35

Strength:
Every 30 Sec x10
1 Power Clean
+
Every 30 Sec x10
1 Hang Power Clean

Wod:
For Time
27-21-15-9
Burpee Box Jump Over 24”/20”
Kb Swing #53/35

Rx+ #70/53

Strength:
Pause Front Squat
3x3
w/ 3 Sec Pause On First Rep
+
Shrimp Squat
Accumulate 30 Reps

Wod:
For Time
30 Front Squats #135/95
30 Toes to Bar
60 Double Unders
30 Lunges #135/95
60 Double Unders
30 Toes to Bar
30 Front Squats #135/95

Strength:
Split Jerk
5x5
+
Strict Press
5x5

Wod:
10 Min AMRAP
10 Burpees
20/15 Cal Row
-Rest 2 Min-
10 Min AMRAP
10/8 Cal Bike
20 Push Ups

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
Every 2 Min x5
20 Cal Row
20 Air Squats
-Rest 2 Min-
Every 2 Min x5
10 Cal Bike
10 Burpees
-Rest 2 Min-
Repeat

OLY:
Snatch
2x2
+
Clean and Jerk
2x2

Wod:
In Teams of 2
2 Rounds
50 Synchro Db Snatches #50/35
100 Double Unders
50 Synchro Db Hang CJ #50/35
100 Double Unders
-Rest 2 Min-
2 Rounds
25 Synchro Snatches #95/65
50 Double Unders
25 Synchro Hang CJ #95/65
50 Double Unders

Strength:
Back Squat
3x6
+
Step Back Lunge
3x6 / Alt

Wod:
For Time
60/50 Cal Bike
60 Toes to Bar
60 Step Up Overs #50/35

Rx+ #70/50

Strength:
Bench Press
5, 4, 3, 2, 1
+
Bench Dip
10, 8, 6, 4, 2

Wod:
15 Min AMRAP
15/12 Cal Row
15 Box Jumps 24”/20”
15 Push Ups