Strength:
Every 3 Min x5
3 Power Snatches

Wod:
30-20-10
Db Snatch (50/35)
Burpee Box Jump Over (24/20)

Rx+
30-20-10
Db Snatch (70/50)
Burpee Box Jump Over (30/24)

Wod:
Open Gym
11 AM - 1 PM

Cardio Burn:
2 Sets
EMOM x5
5 Devils Press (50/35)
-Rest 1 Min-
EMOM x5
10 Burpees Over Rower
-Rest 1 Min-
EMOM x5
15/12 Cal Row
-Rest 5 Min-

OLY:
5 Sets
Snatch + Hang Snatch
+
5 Sets
Clean + Hang Clean

Wod:
In Teams Of 2
2 Rounds
50 Cal Bike
25 Snatches (135/95)
50 Cal Bike
25 CJ (135/95)

Strength:
Back Squat
4, 3, 2, 1

Wod:
40-30-20-10
Wall Ball (20/14)
10-20-30-40
Toes to Bar

Strength:
3 Sets
20 Crush Grip Rows
20 Crush Grip Bench
+
3 Sets
20 Crush Grip Curls
20 Crush Grip Presses

Wod:
9 Min AMRAP
20 Cal Row
90 Double Unders
20 Push Press (50/35)

Strength:
Power Clean
Build To A 5 Rep

Wod:
For Time
50 Deadlifts (185/125)
50 Bar Facing Burpees
50 Deadlifts (185/125)

Strength:
Push Press
5, 2, 5, 2, 5

Wod:
5 Rounds
20 Push Press (75/55)
20 Pull Ups
*EMOM Until Finished
5 Box Jumps (24/20)

Strength:
Front Squat
3, 2, 1

Wod:
30-20-10
Cal Bike
600-400-200m
Run
120-80-40
Double Unders

Wod:
Open Gym
11 AM - 1 PM

Cardio Burn:
30 Min AMRAP
30 Cal Bike
600m Run
90 Cal Row

OLY:
Muscle Snatch
1x1
+
Snatch
1x1
+
Snatch Pull
3x3

Wod:
In Teams of 2
10 Rounds
20 Toes to Bar
20 Wall Balls (20/14)
20 Cal Bike

Strength:
Clean and Jerk
Build To A Tough 3

Wod:
“Gretel”
10 Rounds
3 CJ (135/95)
3 Bar Facing Burpees
-Rest 3 Min-
For Time
30 Db CJ (50/35)
30 Burpees Over Db
30 Db CJ (50/35)

Strength:
5 Sets
10 Cyclist Squats
10 Step Back Lunges
+
5 Sets
20 Air Squats
20 Step Ups

Wod:
10 Min AMRAP
20 Cal Bike
20 Box Jumps (24/20)

Strength:
Bench Press
3, 2, 1 x3

Wod:
3 Min AMRAP x5
10 Push Ups (Rx+ HSPU)
20 Toes to Bar
30 Double Unders
-Rest 1 Min-

Strength:
Back Squat
Build To A Tough Single

Wod:
2 Rounds
25 Cal Bike
50 Pull Ups
75 Wall Balls (20/14)

Strength:
6 Sets
3 Power Cleans
3 Push Press

Wod:
For Time
600m Run
30 Power Cleans (135/95)
600m Run
30 Push Press (135/95)

Wod:
Open Gym
11 AM - 1 PM

Cardio Burn:
EMOM x30
Min 1
15/12 Cal Row
Min 2
30 Sec Max
Push Ups
Min 3
15/12 Cal Bike

OLY:
Clean
5 Singles
+
Clean Pull
5x5
+
Split Jerk
5 Singles

Wod:
In Teams of 2
20 Min AMRAP
10 Burpee Box Jump Overs 24”/20”
15 Cal Row
10 Thrusters #95/65

Strength:
Power Snatch
9 Singles

Wod:
9 Min AMRAP
18 Power Snatches #95/65
9 Burpee Pull Ups
18 Box Jump Overs 24”/20”

Strength:
4 Sets
20 Cyclist Squats
20 Alt Lunges
+
4 Sets
20 Seated Knee Extensions
20 Air Squats

Wod:
For Time
40/32 Cal Bike
80 Wall Balls (20/14)
40/32 Cal Bike

Strength:
Push Press
3x3

Wod:
90 Double Unders
45 Bar Facing Burpees
45 Push Press #75/55
-Rest 3 Min-
3 Rounds
30 Double Unders
15 Bar Facing Burpees
15 Push Press #75/55