WOD

Olympic Weight Lifting Program Posted on the Board:
------------------------------------------------------------------
Back Squat-12 @60-65%
Target Burpee-12
Sled Push(135#-M/95#-W)

x4 Rounds:
---------------------------------------
800M Run
Burpee Box Jump-30
Swing(A)-40(53#-M/35#-W)

x3 Rounds:
---------------------------------------
DB Bench Press 8-12 Reps
V-Up-25
Back Squat-6 @75%

x5 Rounds, Then,

Barbell Strict Press 4 Sets of 6-8 Reps
----------------------------------------
25 Cal Assault Bike + 5 Rounds of Cindy
20 Cal Assault Bike + 4 Rounds of Cindy
15 Cal Assault Bike + 3 Rounds of Cindy
10 Cal Assault Bike + 2 Rounds of Cindy
5   Cal Assault Bike + 1 Round of Cindy
-----------------------------------------

WOD

1min On/1min Off For 20min:

Assault Bike Calories 10-M/7-W
Clean & Jerk-Max Reps with Remaining Time (135#-M/95#-W)
-----------------------------------------

WOD

Wednesday Open Gym: 8:30am-10am & 4pm-7pm:
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Olympic Weightlifting Program Posted On The Board;
--------------------------------------------------------------
Weighted Chin Up-12-15 Res
Weighted Ring Push Ups-15-25 Reps
Deadlift-8 Touch & Go @70%-75%

x5 Rounds: Then,

Rope Climb-1-3 Reps
DB Shoulder Press-8-12 Reps

x3 Rounds:
--------------------------------------------------------------
Assault Bike 40 Cal
1 Arm DB/KB OH Lunge-30(15L/15R)70#-M/50#-W
1 Arm DB/KB Snatch-20(10L/10R)

x3 Rounds:
--------------------------------------------------------------
Sled Push(115#-M(35's Each side)/95#-W(25's Each side)
Power Clean-10(135#-M/95#-W)
Push Press-10
Ab Crusher-20(35#-M/25#-W)

x5 Rounds:
--------------------------------------------------------------
600M Run
Double Under-50
T2B-15
OHS-12(115#-M/75#-W)

x4 Rounds:
--------------------------------------------------------------

WOD

Deadlift-20(155#-M/105#-W)
C2B Pull Up-20
Back Squat-20
HSPU-20

x3 Rounds:
------------------------------------------

WOD

18min AMRAP Of:

Power Clean+Hang Squat Clean+ Hang Cluster-5(135#-M/95#-W)
Target Burpee-15
Double Under-25

2min Rest, Then,

5min AMRAP Of:

T2B-Max Reps
H.R. Push Up-15
-----------------------------------------------------------------------------

WOD

Friday Open Gym:  8:30am-11am & 4pm-7pm:
---------------------------------------------------------
Olympic Weightlifting Program Posted on the Board:
----------------------------------------------------------
Tire Flip-8@AHAP
Sand Bag Zercher Squat-12(80#-M/50#-W)
Farmers Walk-140ft(70/70)

x4 Rounds:
-----------------------------------------------------------
Curtis P-5(115#-M/75#-W)
Burpee Pull Up-10
Wall Ball-15(30#-M/20#-W) Unbroken

x5 Rounds:
(Curtis P=Power Clean+ Lunge L & R + Press)
-----------------------------------------------------------
Assault Bike-30 Cal
Burpee Box Jump Over-30
Wall Ball-30(20#-M/14#-W)

x3 Rounds For Time:
------------------------------------------------------------

WOD

Back Squat: 10 Sets of 1-3 Reps @85%
-----------------------------------------------
10min AMRAP of:

Squat Clean(205#-M/145#-W) 2-4-6-8-10-12...Continue
Double Under                           20-40-60-80-100-120..Continue
---------------------------------------------------------------------------            

WOD

Bench Press 70% x Sub Max Reps (3 Sets), 75% x Sub Max Reps (2 Sets)
Weighted Chin Up-12

x5 Rounds, Then,

Close Hand Push Up-100
V-Up-75
----------------------------------------------------------
Assault Bike Calories
Thrusters
Pull Up
Target Burpees

21-15-9 Reps of Each:
----------------------------------------------------------
Push Up-25
Swing(A)-15
Goblet Squat-12
Sled Sprint(Empty)

x5 Rounds:
Do all movements unbroken & back to back, Rest minimum 90sec after each round.
---------------------------------------------------------
3 Rounds of:

Front Squat-12 (165#-M/115#-W)
HSPU-12

Then,

800M Run
Clean & Jerk-15(165#-M/115#-W)
Pull Up-30

AFAP

WOD

Wall Ball(20#/14#)
Lateral Burpee       >40-30-20-10 Reps of Each
Power Snatch-10(135#-115#-M/85#-75#-W)

For Time:  35min Time Cap:
----------------------------------------------------------

WOD

22min AMRAP of:

Buy in: 800M Run

Then,

2 Rounds of "Big Nate"
1 Round of "DT"
--------------------------------
Big Nate =

Muscle Up-4
HSPU-8
Swing(A)-12(70#-M/44#-W)
------------------------------------
DT =

Deadlift-12(155#-M/105#-W)
Hang Power Clean-9
Push Jerk-6
--------------------------------------

WOD

Olympic Lifting Program Posted on the White Board
----------------------------------------------------------------
21 Cal Assault Bike Buy in EACH Round
Wall Ball(30#-M/20#-W)
Power Clean(115#-M/75#-W)

21-18-15-12-9-6 Reps of Each:
-----------------------------------------------------------------
Sled Push(Empty) 125M
Sandbag Run-400M
Pull Ups-15

x4 Rounds:
----------------------------------------------------------------
400M Run, Then,

Power Clean(135#-M/95#-W)
Laterl Burpee                       21-15-9 Reps of Each

400M Run, Then,

Deadlift(225#-M/155#-W)
Box Jump                           9-15-21 Reps of Each:
HSPU

400M Run
---------------------------------------------------------------

WOD

Leg Day Tri-Set:

Front Squat-6@55% of Back Squat 1RM
Hindu Squat-30 + Jumping Lunge-30(15/15-Alt)

x3 Rounds:
-----------------------------------------------------------
EMOM 12min:

Power Clean-5@70%-80%
T2B-8
----------------------------------------------------------

WOD

DB Seated Shoulder Press-10-20 Reps
Wide Arm Pull Ups-8-12 Reps
Plate Plyo Push Up-20
l_sit Chin Ups-8-12 Reps

x6 Rounds:

Hanging Leg Raise-15
V-Up-20
Russian Twist-30(15/15)25#-M/15#-W

x4 Rounds:
------------------------------------------------
5 Rounds of Cindy
Assault Bike-45 Cal
5 Rounds of Cindy
Assault Bike-45 Cal
5 Rounds of Cindy

AFAP:
-----------------------------------------------
Sled Sprint(115#-M/95#-W)
2 KB Step Ups-20(10/10)44#-M/25#-W
Close Hand Push Ups-30

x4 Rounds:
-----------------------------------------------
Hang Power Clean-30(135#-115#-M/85#-75#-W)
Wall Ball-20(20#-M/14#-W)
Front Squat-30
Wall Ball-20
Push Press-30
Wall Ball-20
Back Squats-30
Wall Ball-20

WOD

Every 2min for 22min:

Swing(A)-12(70#-M/44#-W)
Box Jump Over-10
Power Snatch-Max Reps with Remaining Time(135#-115#-M/85#-75#-W)
---------------------------------------------------------

WOD

Lateral Burpee
Hang Bear Complex(115#-M/75#-W)
C2B Pull Up

9-12-15-12-9 Reps of Each, Then,

Double Unders-57

For Time: 35min Time Cap:
---------------------------------------------------

WOD

Friday Open Gym: 8:30am-11am & 4pm-7pm
--------------------------------------------------------
Tire Flip-8 @AHAP
Keg Carry-140ft(70/70)
Sled Push-140ft(185#-M/135#-W)

x4 Rounds:
--------------------------------------------------------
Double Under-50
Front Rack Lunges-40(20/20)95#-M/65#-W
Burpee Pull Up-20

x3 Rounds:
-------------------------------------------------------
Wall Ball-100
GHD Sit Up-75
Assault Bike-50 Cal
Power Clean-25(185#-165#-M/135#-115#-W)

AFAP:
--------------------------------------------------------

WOD

Back Squat: 75%x6-8 Reps (2 Sets), 80%x4-6 Reps (3 Sets) Add Weight Each Set
---------------------------------------------------------------------------------------------------
Wall Ball-9(30#-M/20#-W)
Lateral Burpee-6
Squat Clean-3(205#-185#-M/145#-125#-W)

AMRAP 4min (1min Rest) x3 Rounds:
--------------------------------------------------------

WOD

Wednesday Open Gym: 8:30am-10am & 4pm-7pm
--------------------------------------------------------------
Bench Press-65%x Sub Max Reps(2 Sets), 75%x Sub Max Reps(3 Sets)
Mixed Grip Pull Ups-10-15 Reps(Close Grip, Wide Arm, Regular, Vertical Grips...etc.)
Renegade Rows-20(10/10-Alt)

x5 Rounds, Then,

SHSPUor DHSPU-6-12 Reps
GHD Sit Ups-20

x5 Rounds:
-------------------------------------------------
Assault Bike-40 Cal
Clean and Jerk-30(135#-M/95#-W)
C2B Pull Up-20
Power Snatch-30(135#-M/95#-W)
Assault Bike-40 Cal

For Time:
--------------------------------------------------
Sandbag to Shoulder-10(5/5)
Burpee-12
Push Up-20
Sled Sprint(Empty)

x5 Rounds:
--------------------------------------------------
Wall Ball     50-40-30-20-10
Swing(A)     10-20-30-40-50  (53#-M/35#-W)
Butterfly Sit Up-30

AFAP:
--------------------------------------------------

WOD

EMOM 20min: E/O

Power Clean-3 + Front Squat-3 + Push Press-3(165#-135#-M/105#-95#-W)-Even Minute
H.R. Push Up-12 + Box Jump-8-Odd Minute
-------------------------------------------------------

WOD

Abs Of Steel:

Weighted Plank: 90sec (45#-M/35#-W)
30sec Rest
V-Ups: 45sec Max Reps
75sec Rest

x4 Rounds:
---------------------------------------------------
Partner WOD

Partner 1: 400M Run
Partner 2:

Swings(A)-15(70#-M/44#-W)
Goblet Squat-12
Target Burpee-9

AMRAP 22min:
----------------------------------------------------