Wod:
Open Gym
11 AM - 1 PM

Cardio Burn:
3 Rounds
50/40 Cal Bike
25 Burpees
50/40 Cal Row
-Rest 1:1-

OLY:
Snatch
5 Singles
+
CJ
5 Singles

Wod:
In Teams of 2
3 Rounds
400m Run (Together)
50 Toes to Bar
40 Synchro Wall Balls #20/14

Wod:
21.1
For Time
1-3-6-9-15-21
Wall Walk
10-30-60-90-150-210
Double Under

*15 Min Time Cap

Strength:
Hang Snatch
2 OTM x10

Wod:
2 Rounds
20 Db Hang Snatches #50/35
20 Up Downs
-Rest 2 Min-
2 Rounds
20 Db Hang CJ #50/35
20 Up Downs

Strength:
Strict Press
5x3

Wod:
EMOM x15
Min 1
15/12 Cal Row
Min 2
30 Sec Max
Db Bench #50’s/35’s
Min 3
60 Double Unders

Strength:
Deadlift
Build To A Tough 5 Rep

Wod:
5 Rounds
5 Power Cleans #155/105
10 Box Jump Overs 24”/20”
-Into-
5 Rounds
5 Power Cleans #155/105
10 Toes to Bar

Rx+ #185/125

Strength:
Front Squat
3, 2, 1

Wod:
For Time
33-22-11
Thruster #95/65
Burpee Over Bar

Wod:
Open Gym
11 AM - 1 PM

Cardio Burn:
3 Rounds
5 Min Clock
50/40 Cals
Max Step Ups
-Rest 3 Min-
Find a Different Machine and Repeat

OLY:
1 Clean + 5 Jerks
1 Clean + 4 Jerks
1 Clean + 3 Jerks
1 Clean + 2 Jerks
1 Clean + 1 Jerk
+
Clean Pull
5, 5, 5

Wod:
In Teams of 2
For Time
100 Single Arm Devils Press #50/35
100/75 Calories (Row/Bike)
100 Db Hang Snatches #50/35
100/75 Calories (Row/Bike)
100 Db Hang CJ #50/35
100/75 Calories (Row/Bike)

Strength:
Power Snatch
3, 3, 3, 3, 3

Wod:
3 Min Max
Power Snatch #75/55
3 Min Max
Pull Up
3 Min Max
Burpee
3 Min Max
Pull Up
3 Min Max
Power Snatch #75/55

Strength:
Bench Press
8, 4, 2

Wod:
Every 4 Min x4
80 Double Unders
40/30 Cal Row
20 Push Ups

Strength:
Every 2 Min x10
2 Back Squats

Wod:
Every 2 Min x10
20 Wall Balls #20/14
10 Box Jump Overs 24”/20”

Strength:
Push Press
4x5

Wod:
15 Min AMRAP
45 Cals
45 Push Press #115/75
45 Toes to Bar

Strength:
Power Clean
Build To A Tough 3

Wod:
3 Rounds
50 Double Unders
35 Deadlifts #135/95
20 Bar Facing Burpees

Wod:
Open Gym
11 AM - 1 PM

Cardio Burn:
In Teams of 3
30 Min Max Cals
*Pick 3 Machines And Switch Whenever

OLY:
5 Sets
1 Snatch Lift Off
1 Snatch Deadlift
1 Snatch
+
5 Sets
1 Clean Lift Off
1 Deadlift
1 Clean

Wod:
In Teams of 2
For Time
200 Deadlifts #135/95
100 Power Cleans #135/95
50 Shoulder To Overhead #135/95
*Switch When Partner Completes:
1 Min Bike

Strength:
Step Back Lunges
6x6 / Alternating

Wod:
3 Rounds
6 Strict Pull Ups (Rx+ RMU)
12 Burpees To Bar
24 Wall Balls #20/14
-Rest 6 Min-
3 Rounds
6 Strict Pull Ups (Rx+ RMU)
12 Burpees To Bar
24 Wall Balls #20/14

Strength:
4 Sets
8 Db Bench Press
-Alternating B/T-
16 Push Ups (Rx+ Deficit)

Wod:
Every 2 Min x8
16/12 Cal Row
8 Renegade Rows #50’s/35’s

Strength:
Deficit Deadlift
5, 5, 5

Wod:
15 Min AMRAP
15 Kb Swings #53/35
45 Double Unders
15 Toes to Bar
45 Double Unders

Strength:
Overhead Squat
4x4

Wod:
4 Min Clock
40 Overhead Squats #95/65
-In Remaining Time-
Max Cals
4 Min Clock
30 Overhead Squat #95/65
-In Remaining Time-
Max Cals
4 Min Clock
20 Overhead Squats #95/65
-In Remaining Time-
Max Cals
4 Min Clock
10 Overhead Squats #95/65
-In Remaining Time-
Max Cals