Strength:
Back Squat
6, 6, 4, 4, 2, 2

Wod:
Every 6 Min x4
24/19 Cal Bike
24 Pull Ups
24 Burpee Box Jumps #24/20

Strength:
Push Press
3x3

Wod:
For Time
90/72 Cal Row
90 Db Push Press #50/35
90 Walking Lunges #50/35

Strength:
Power Clean
5x5
(Touch and Go)

Wod:
25 Power Cleans #135/95
50 Push Ups
100 Double Unders
-Rest 1 Min-
100 Double Unders
50 Push Ups
25 Power Cleans #135/95

Wod:
45 Wall Balls #20/14
45 Toes to Bar
45 Wall Balls #20/14
-At 9 Min-
Build To A Max
Hang Squat Clean
-At 18 Min-
45 Wall Balls #20/14
45 Toes to Bar
45 Wall Balls #20/14

Strength:
Split Jerk
1.1.1 x3
-Rest 30 Sec B/T Reps-

Wod:
Every 90 Sec x10
10 Bar Facing Burpees
Max Push Jerks #135/95
-Rest 30 Sec-

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
20 Min AMRAP
20 Rope Climbs (or strict pull ups)
2 Mile Run
200 Sit Ups

OLY:
Snatch
10 Singles
+
Clean and Jerk
10 Singles

Wod:
In Teams of 2
36 Min Clock
12 Rounds (Alternating)
12/9 Cal Bike
12 Burpees
-In Remaining Time-
Build To A Tough
Back Squat

Wod:
5 Min Max
Cal Bike
-Rest 1 Min-
5 Min Max
Devils Press #50’s/35’s
-Rest 1 Min-
5 Min Max
Cal Row
-Rest 1 Min-
5 Min Max
Wall Balls #20/14

-Class Times-
9 AM
12 PM
5:30 PM

Wod:
For Time
800m Run
40 Front Squats #135/95
800m Run
40 Burpees Over Bar
800m Run
40 Front Rack Lunges #135/95
800m Run

-Class Times-
7 AM
9 AM

Strength:
Deadlift
5, 3, 1

Wod:
21-15-9
Deadlift #185/125
Box Jump Over 24”/20”
-At 9 Min-
For Time
45 Deadlifts #185/125
45 Box Jump Overs 24”/20”

Strength:
Bench Press
4x4

Wod:
2 Rounds
20 Push Press #115/75
20 Pull Ups
-Into-
40/32 Cal Bike
-Into-
2 Rounds
20 Push Press #115/75
20 Pull Ups

Rx+ CTB

Strength:
Power Clean
1 OTM x15

Wod:
15 Min AMRAP
45 Double Unders
30 Wall Balls #20/14
15 Power Cleans #135/95

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
Every 3 Min x10
15/12 Cal Bike
30 Air Squats
45 Double Unders

OLY:
5 Sets
1 Snatch
2 Overhead Squats
1 Snatch
+
5 Sets
1 Clean
2 Front Squats
1 Clean

Wod:
In Teams of 2
10 Rounds (Alt)
10 Single Arm Devils Press #50/35
10 Step Up Overs 24”/20”
-Then-
100 Toes to Bar

Strength:
Front Rack Step Back Lunges
3, 3, 2, 2, 1, 1 (per leg)

Wod:
Rx
30-20-10
Thruster #95/64
Pull Up

Rx+
30-20-10
Thruster #95/65
15-10-5
Ring Muscle Up

Strength:
Bench Press
3x3

Wod:
3 Rounds
30/24 Cal Row
15 Toes to Bar
30 Box Jump Overs 24”/20”

Strength:
EMOM x12
Min 1
12/10 Cal Row
Min 2
6 Clean and Jerks (building)

Wod:
“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Men: #155
Women: #105

Rx+
“Heavy DT”
Men: #205
Women: #145

Strength:
Pause Back Squat
2, 2, 2, 2

Wod:
2 Rounds
32/25 Cal Bike
64 Wall Balls #20/14
128 Double Unders

Strength:
Push Press
Build To A Max

Wod:
8 Min Clock
40 Burpee Box Jumps #24/20
-In Remaining Time-
Max Db Snatches #50/35
-Rest 2 Min-
4 Min Clock
20 Burpees To Bar
-In Remaining Time-
Max Db Hang CJ #50/35

Wod:
Open Gym
10 AM - 12 PM