2 Clean Pull + 1 Hang Clean + Front Squat

Halting Clean Deadlift
5 x 3

Lateral Lunge
4 x 8 / leg

3 Rounds

600m Run

Rest

20 Burpee
25 Cal Row

Rest

Reminder of Wednesday morning class times: 6, 7 and 9:30AM. No class at 8AM.

4 X 3 Tall Jerk + 3 Push Jerk BNK

Jerk BNK
5 x 3

5 Rounds
:30 Prowler
:30 SB Squats
:30 Prowler
Rest

3 X 3 Snatch Balance + 3 Heaving Snatch Balance

Dip Snatch
5 x 3

Halting Snatch Deadlift
5 x 3

Bulgarian Split Squat
4 x 8/

3 Rounds 
200m Run
10 HSPU
10 T2B 

Rest 2 min 

3 Rounds 
12 Double KB Front Squat 
20 Double KB Swing 

Rest 2

3 Rounds 
Lap OH Carry 
10 Renegade Row 

Happy Mothers Day!

Push Press
9 x 2

3 Rounds
40 DUs
20 DB Snatch
400m Run

Partner WOD!

“Sage 20” Partner WOD
AMRAP in 20
20 Thrusters 135/95
20 C2B
20 Burpee over bar

3x Muscle Snatch + Tall Snatch

2 Snatch Pull + Hang Snatch + OHS

Halting Snatch Deadlift
5 x 3

“Annie”
50 – 40 – 30 – 20 – 10
DU’s
Sit Ups

AMRAP in 6 min:
8 Box Jumps
4 Sandbag Cleans

AMRAP in 6 min:
12 Calories Row
12 KB Swings

AMRAP in 6 min:
Parking Lot Run
Lap D-Ball Carry

Jerk BNK

3 Rounds
20 Air Squats
12 SA DB Power Clean & Jerk
5 Bar MU

Tall Clean 3 x 3

Dip Clean 5 x 3

3 Clean Deadlift + 1 Clean Pull

5 rounds 

Row 300m 

20 Reverse Lunge 

10 Push Press 

10 Pull Ups 

10 Slam Balls 

Rest 

Snatch Push Press
5 x 3

Cinco de Mayo
5 Goblet Squat
5 SA DB Power Snatch R
5 Goblet Squat
5 SA DB Powre Snatch L
5 Burpee to Target

AMRAP in 20 minutes
10 Push Ups
10 American KB Swings
10 Box Jumps

Deadlift 1RM

AMRAP in 6 Min:
40 DU’s
10 Thrusters

Partner WOD!

For Time:
800m Run – Dress WARM!
Then,

10 Rounds
8 Push Jerk
8 Strict Pull Ups
20 Air Squat

Then,
12 Laps Sled Drag

Wednesday morning schedule update:
6 & 7AM Classes
8 to 9:30 either cleaning or baby things.
9:30 Mamas & Papas

Bench Press 1RM
Power Clean 1RM

Not Testing :

Row
8 x 200m

Back Squat
1 RM

12 – 9 – 6 reps:
Double KB Swing
Double KB Squat
HSPU

Wednesday morning schedule update:
6 & 7AM Classes
8 to 9:30 either cleaning or caring for baby things.
9:30 Mamas & Papas

AMRAP in 10
8 Power Snatch
8 Box Jumps
8 T2B

AMRAP in 10
200m Row
8 Pull Ups
8 Bar Facing Burpee

*Deload if you are testing this week.

Turkish Get Up
4 x 2 / arm

4 Rounds
20 RKB Swings
20 OH Walking Lunge

4 Rounds
18 Cal Row
15 Hang Power Clean
12 Pull Ups

Back Squat
5 x 2

AMRAP in 10
5 Deadlift
10 Box Jumps
Fire Hydrant Run

For Time:
40 Push Press
35 Sit Ups
30 Wall Balls
25 K2E
20 Push Ups
15 Pull Ups
20 Burpees
25 T2B
30 Thrusters
35 Sit Ups
40 Push Jerks

Hang Power Clean 10 x 1

3 Rounds 

400m Row

10 Ring Dips

50 DU’s

Testing Next Week

Deadlift
1 @ 80% of previous 1RM

GHD Hip Extension
3 x 10

3 Rounds
Lap Bear Crawl Sled Drag
Side Plank Core Rotation

Teams of Two: 

100 Pull Ups 

400m Farmers Carry

60 Overhead Walking Lunge

200m Farmers Carry

60 DBall to Shoulder 

400m Farmers Carry 

100 Burpee Box Jump Overs

Today’s class times are 8/9:30am and 5:15/6:15

Pause Bench Press 
9 x 3

Close Grip Challenge 
1 x Max Reps 

3 Rounds, AMRAP in 2:00:
30 AKB Swings
Push Ups
Rest

Monday Hours (no Kids or Teens class)
8 / 9:30am & 5:15 / 6:15pm

10 Rounds , 1:00 on /  2:00 off

Close stance b sq
8×2

800m run OR 1000m Row
AMRAP In = run or row time.
8 Alt DB Power Snatch
8 Pull Ups