Strength:
Power Clean
5x3

Wod:
45-30-15
Calories
15-15-15
Power Cleans (185/125)

Wod:
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

*8 AM and 9 AM ONLY

Wod:
Open Gym
11 AM - 1 PM

Cardio Burn:
Every 10 Min x3
20 Burpees
30/24 Cal Bike
400m Run
500m Row

OLY:
Squat Snatch
5 Singles
+
Overhead Squat
5x5 (from floor)

Wod:
In Teams of 2
5 Rounds
20 Cal Bike
10 Power Snatches (135/95)
20 Cal Bike
10 CJ (135/95)
-Into-
5 Rounds
10 Cal Bike
20 Db Snatches (50/35)
10 Cal Bike
20 Db CJ (50/35)

Strength:
Front Squat
2, 1, 2, 1, 2

Wod:
For Time
21 Thrusters (95/65)
21 Toes to Bar
42 Wall Balls (20/14)
42 Toes to Bar
21 Thrusters (95/65)
21 Toes to Bar

Strength:
6 Sets
12 Kb Bench Press
12 Single Arm Rows / Arm
+
6 Sets
12 Kb Chest Flies
12 Kb Bicep Curls

Wod:
EMOM x12
Min 1
16/12 Cal Row
Min 2
8 Single Arm Devils Press (50/35)

Strength:
Romanian Deadlift
5x6

Wod:
2 Sets
30 Deadlifts (225/155)
45/36 Cal Bike
30 Bar Facing Burpees
-Rest 5 Min-

Strength:
Wtd Pull Up
5x2

Wod:
5 Rounds
200m Run
10 Pull Ups
-Into-
5 Rounds
200m Run
20 Push Ups
-Into-
5 Rounds
200m Run
40 Air Squats

Strength:
2 Sets
5 Hang Power Cleans
5 Shoulder To OH
+
2 Sets
1 Hang Power Clean
1 Shoulder To OH

Wod:
4 Rounds
100 Double Unders
25 Hang Power Cleans (115/75)
25 Shoulder To OH (115/75)

Wod:
Open Gym
11 AM - 1 PM

Cardio Burn:
EMOM x10
Min 1
20/16 Cal Row
Min 2
15 Burpees
-Rest 5 Min-
EMOM x10
Min 1
15/12 Cal Bike
Min 2
10 Bar Facing Burpees
-Rest 5 Min-
EMOM x10
100m Run
5 Burpee Box Jumps 24”/20”

OLY:
5 Sets
Pause Snatch (Below Knee)
+
5 Sets
Pause Clean (Below Knee)

Wod:
In Teams of 2
20 Min AMRAP
100 Deadlifts #155/105
75 Power Cleans #155/105
50 Push Jerks #155/105
25 Burpee Pull Ups

Strength:
Push Press
3, 3, 3, 1, 1, 1

Wod:
For Time
15 Push Press #115/75
30 Toes to Bar
15 Push Press #115/75
-Rest 1 Min-
15 Push Press #115/75
30 Bar Facing Burpees
15 Push Press #115/75
-Rest 1 Min-
15 Push Press #115/75
30 Toes to Bar
15 Push Press #115/75

Strength:
3 Sets
15 RDL’s
15 Russian Kb Swings
+
3 Rounds
15 Good Mornings
15 Barbell Glute Bridges
+
3 Rounds
90 Sec Max
Double Db Snatch #50’s/35’s
-Rest 30 Sec-
90 Sec Max
Cal Row
-Rest 30 Sec-

Strength:
Bench Press
3, 2, 1

Wod:
10 Rounds
10 Pull Ups
20 Push Ups
30 Air Squats

Strength:
Deadlift
6, 6, 3, 3

Wod:
3 Rounds
6 Power Cleans #185/125
12 Burpee Box Jumps 24”/20”
+
36/28 Calories
+
3 Rounds
6 Power Cleans #185/125
12 Burpee Box Jumps 24”/20”

Strength:
Overhead Squat
5x3

Wod:
“Nancy”
5 Rounds
400m Run
15 Overhead Squats #95/65

Wod:
Open Gym
11 AM - 1 PM

Cardio Burn:
Every 5 Min x6
50 Calories

OLY:
Hang Snatch
3, 2, 1, 3, 2, 1
+
Hang CJ
3, 2, 1, 3, 2, 1

Wod:
In Teams of 2
400m Run
40 Pull Ups
40 Step Up Overs 24”/20”

Strength:
Build To A Tough
Squat Clean + Push Jerk

Wod:
For Time
30 Squat Cleans #185/125
*15/12 Cal Bike Every Break
-At 10 Min-
30 Push Jerks #185/125
*15/12 Cal Row Every Break

Strength:
3 Sets
5 Bench Press
5 Wtd Pull Up
+
3 Sets
15 Db Bench
15 Barbell Bicep Curl
+
3 Sets
30 Banded Tricep Extensions
30 Banded Face Pulls

Wod:
3 Rounds
30 Box Jump Overs 24”/20”
30 Push Ups