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

Wod:
6 Rounds
40 Double Unders
20 Wall Balls #20/14
10 Toes to Bar

Strength:
Push Jerk
3x3

Wod:
10 Min EMOM
Min 1
10/8 Cal Bike
Min 2
5 Push Jerks #135/95
5 Burpees Over Bar
-At 15 Min-
5 Min AMRAP
10 Push Jerks #135/95
10 Burpees Over Bar

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
Every 6 Min x5
500m Row
50 Air Squats
25 Cal Bike
25 Burpees

OLY:
5 Sets
Squat Snatch + OHS + Squat Snatch
+
5 Sets
Squat Clean + Front Squat + Squat Clean

Wod:
20 Min Clock
In Teams of 2
2 Rounds
100 Double Unders
100 Db Snatches #50/35
100 Double Unders
100 Db Hang Clean and Jerks #50/35
-In Remaining Time-
Max Cal Bike

Strength:
Back Squat
3x3

Wod:
For Time
15 Front Squats #185/125
36 Burpees
12 Front Squats #205/145
36 Burpees
9 Front Squats #225/155
36 Burpees

Strength:
Hang Power Clean
5 OTM x5
-Rest 5 Min-
5 OTM x5

Wod:
10 Min AMRAP
20 Db Hang Power Cleans #50/35
20 Calories

Strength:
Push Jerk
5x5

Wod:
For Time
1k Row
75 Toes to Bar
100 Push Press #75/55

Strength:
Deadlift
6, 4, 2

Wod:
For Time
30-20-10
Power Clean #135/95
60 Double Unders
30-20-10
Pull Up (Rx+ CTB)

Strength:
Front Squat
3, 2, 1 x3

Wod:
3 Rounds
3 Min On / 3 Min Off
AMRAP
6 Cal Bike
6 Thrusters #115/75
6 Bar Facing Burpees

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
EMOM x30
Min 1
15 Burpees
Min 2
30 Sec Bike
Min 3
45 Double Unders

OLY:
Clean and Jerk
Build To A Max

Wod:
In Teams of 2
20 Min AMRAP
20 Push Press #95/65
20 Cal Row
20 Box Jumps 24”/20”

*Partners Alt Movements

Wod:
-0 To 20 Min-
21-15-9
Power Snatch #95/65
Overhead Squat #95/65
Pull Up
-Into-
15-12-9
Power Snatch #135/95
Overhead Squat #135/95
Pull Up
-20 To 30 Min-
Build To A Max
Snatch

Strength:
Deadlift
8, 8, 4, 4

Wod:
Every 4 Min x4
40 Kb Swings #53/35
20 Burpees To Bar

Rx+ #70/53

Strength:
Front Squat
2.2.2 x4
-Rest 20 Sec B/T 2’s-

Wod:
8 Min AMRAP
16 Wall Balls #20/14
8 Cal Bike
-Rest 4 Min-
8 Min AMRAP
32 Back Squats #45/35
16 Cal Row

Strength:
Strict Press
5x5

Wod:
For Time
100 Db Push Press #50/35
50 Toes to Bar
25 Step Up Overs #50/35
-Rest 1 Min-
25 Step Up Overs #50/35
50 Toes to Bar
100 Db Push Press #50/35

Strength:
6 Sets
1 Deadlift
1 Power Clean
1 Hang Power Clean

Wod:
12 Min AMRAP
6 Deadlifts #185/125
12 Bar Facing Burpees
24 Double Unders
6 Power Cleans #185/125
12 Bar Facing Burpees
24 Double Unders
6 Hang Power Cleans #185/125
12 Bar Facing Burpees
24 Double Unders

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
300 Double Unders
3000m Row -or- 150 Cal Bike
300 Double Unders

OLY:
Snatch Lift Off
5x5
+
Pause Snatch (Below Knee)
10 Singles
+
Pause Clean (Below Knee)
10 Singles

Wod:
In Teams of 2
20 Min AMRAP
“Mini Nancy”
200m Run
10 Overhead Squats #95/65
*Switch Every Round

Strength:
Push Press
Build To A Max

Wod:
6 Rounds
12 Push Press #115/75
12 Toes to Bar
12 Box Jump Overs 24”/20”

Strength:
Db Bench Press
5x10
+
5x5

Wod:
For Time
25 Burpees Over Db
50 Db Snatches #50/35
25 Burpees Over Db
50 Db Hang CJ #50/35
25 Burpees Over Db