3 Push Press + 1 Jerk
6 Sets

AMRAP in 4
6 Pull Ups
8 Push Press

AMRAP in 4
6 Front Squat
8 RKB Swings

Clean Pull + Clean off Blocks
5 x

Clean Segment Deadlift
5 x 3

2 Push Press + 1 Push Jerk

Team WOD
AMRAP in 7
8 DB Power Snatch
Suicide Run

rest

AMRAP in 7
8 DB Reverse Lunge
20 DU’s

Reminder we are closed on Remembrance Day.

5 Rounds, 1 min at each station:
Power Clean
Burpee Box Jump Over
Med Ball Figure 8 Run
Rest

20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

6 Rounds, 2:00
10 KB Goblet Squat
15 RKB Swing
Max Cal Row
Rest

Tuesday & Thursday 1PM – sign in for class before 10AM.

Jerk Behind the Neck

4 Rounds, EMOM
1. SA DB Hang P Clean & Jerk
2. 15 Pull Ups
3. 20 Push Ups
4. Sled Drag

Dip Snatch

Snatch Segment Deadlift

Tuesday and Thursday 1PM – sign in online before 10AM.

2 Rounds

AMARP in 3
10 Wall Balls
5 Slam Ball

AMRAP in 3
Lap Sandbag Run
5 Sandbag Clean

AMRAP in 3
20 Box Jump Over
Strict HSPU

3 Snatch Push Press + 1 Overhead Squat 

15, 12, 9
Hang Power Snatch 
Bar facing burpees 

3 Rounds, 4 Min AMRAP
500m Row
20 C2B
AMRAP DU’s
rest

20.4

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

CFE FGB
3 Rounds
Lengths Farmers Carry
DB Deadlift
Lengths DBall Carry 
DBall Walking Lunge 
Burpees
Rest 

Costumes! 

2 Pause Jerk + 1 Push Jerk

For Time
40 Box Jump
30 T2B
20 G2 OH

Dip Clean
5 x 3

Clean Segment Deadlift
5 x 3

Tuesday & Thursday 1:00 – remember to sign in online by 10AM same day.

In teams of 2 or 3, complete for time:
100 Cal Row
100 DB Box Step Up
100 Pull Ups
300 DU’s
20 Prowler Push + Pull

Push Press + Push Jerk + Jerk

“ Macho Man”
EMOM
3 Power Clean 
3 Front Squat 
3 Jerks 

3 Rounds
3:00 on/ 1:00 off
2 Laps Sled Drag
10 Burpee
5 C2B

3 Rounds
15 Wall Balls
10 Box Jumps
5 Power Snatch

20.3

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

4 Rounds , 1:00 at each station:
Sled Drag Bear Cawl
DU’s
KB Mixed Rack Carry
Row for Calories
Rest

Bench Press
1RM

4 Rounds
20 RKB Swings
20 KB Snatch
20 Goblet Squat
10 Pull Ups
rest

Deadlift 1RM

Abs

Partner WOD!

AMRAP in 25 minutes
30 Box Jump
30 Hang Power Snatch
30 Overhead Squat
30 Burpee Over Bar

3 Sets
8 DB Bench
12 Bicep Curls
Length Reverse Lunch

6 Rounds
2:00
200M Sprint
Max Reps Sandbag to Shoulder
Rest

Remember today is InBody Scans for those who registered.

AMRAP in 5
15 Push Press
250m Row
rest

AMRAP in 5
15 Hang Power Clean
20 HR Push Ups
rest

AMRAP in 5
15 Slam Balls
Shuttle Run

Workout 20.2
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

? 35-lb. dumbbells ? 50-lb. dumbbells

AMRAP in 20
5 Man Makers
20 Box Step Over
400m Run

Power Clean
1RM

3 Rounds
400m Row
10 Dips
50 DUs

Back Squat
1RM

3 Sets
20 Death March
10 Barbell Hip Thrust

Abs

Last day to register for your 6 week Nutrition Challenge.
Click here to register!

Rest day today, enjoy. Tuesday we are back in action and ready to confirm our Nutrition Challengers. Sign up today!