Thursday

STRENGTH:
Power Snatch

WOD:
30-20-10-5 :
Hang Snatch (95/65)
Burpees
Double Unders

Wednesday

STRENGTH:
EMOM
Squat Cleans
Double Unders

WOD:
 8 Rounds:
10 Deadlifts (155/105)
 5 HSPU’s
10 Box Jumps (24/20)

Tuesday

STRENGTH:
Bench Press
Sit-Ups

WOD:
18 Minute AMRAP:
6 Power Cleans (135/95)
6 Front Squats (135/95)
Run 150 m

Monday

STRENGTH:
EMOM
OH Squats
Burpees

* WOD:
Pull-Ups (10 down to 1, by 1’s)
Air Squats (2 up to 20, by 2’s)**
** 10 Push Press (95/65) after each Rd

Saturday ( Partner WOD )

Partner WOD:
“DECK of CARDS”
Hearts = Goblet Squats (53/35)
Spades = Knees 2 Elbow
Clubs = Burpees
Diamonds = Single Arm KB/DB Snatches (53/35)

Each suit designates a movement and the number of the card designates how many reps. Each team must go thru the entire deck of cards. One partner picks a card and does that entire movement while the other rests. Partners alternate until entire deck is completed.  Dont worry we will explain if you dont understand 

Friday

WOD:
For Time:
10 Toes 2 Bar
20 Power Cleans (95/65)
30 KB Swings (53/35)
40 Sit-Ups
50 Thrusters (95/65)
40 Sit-Ups
30 KB Swings (53/35)
20 Power Cleans (95/65)
10 Toes 2 Bar

Thursday

STRENGTH:
EMOM
Squat Cleans
HSPU’s

WOD:
14 Minute AMRAP:
 6 Hang Cleans (115/85)
 8 HRPU’s
35 Double Unders

Wednesday

STRENGTH:
Strict Press
D/Bell Curls

WOD:
16 Minute Ascending Ladder (By 1’s ):
Push Press (95/65)
Front Squats (95/65)
Sit-Ups

Tuesday

Strength:
EMOM:
Floor Press
Weighted Sit-Ups

WOD:
2 Rounds of:
1000m Row/Run
   50 Burpees
   50 Box Jumps (24/20)

Monday

Columbus Day Schedule:
5 am class
6 am class
9 am class
12:15 Open Gym
4:30 Open Gym
5:30 Open Gym

STRENGTH:
Back Squat
 5 x 5

WOD:
24 Minute EMOM:
Min 1: 10 Deadlifts
Min 2: 12 Wall Balls
Min 3: 10 Pull-Ups
Min 4: 15 Air Squats