Crosstraingym

Warmup:

Burpees 20
Air squats 15
Sit ups 10
Pull ups 5

Strength:

4x4 Back squats @ 65%
4x4 Back squats @ 70%

EMOM 10 mins
3 handstand push ups

WOD
AMRAP 15 mins
2 Power Sn**ch 135/115
3 KB swings 35/25
4 Toes to Bar

Warmup:
50 Double Under/ 150 singles

Strength:

3x3 Sumo Deadlifts 80%
3x3 Sumo Deadlifts 85%
2x8 Box squats 90% of back squats

EMOM 10 mins
2 power clean 135/115

WOD
21,15,9

wallball
burpees
kb swing 44/35

Warmup:
10 jumpjacks
10 lunges
10 situp
10 pullups

Strength:
3x8 Box squats @ 75%

EMOM 10
2 sn**ches 115/95 lbs

WOD: #1 happy place
AMRAP 10 mins

1 Clean 135/115
10 burpees

2 Clean 135/115
8 burpees

3 Clean 135/115
6 burpees

4 Clean 135/115
4 burpess

WOD #2

AMRAP 5 mins

Double Unders or singles

Warm up:
20 air squats
15 sit ups
10 lunges
5 pull ups

Strength:

3x3 Muscle sn**ch 70%
3x3 Muscle sn**ch 75%

EMOM 10 mins

2 Overhead Squats 135/115

WOD
21,15,9 of

Deadlift 225/135 (RX) .. scale as needed
Burpees

ENJOY! :-)

Nice Work on Tuesday 7pm!

Warmup:
4 x rounds of bear crawls 0_0!

Strength:
3x3 Clean and jerk 80%
3x3 Clean and jerk 85%

4x4 Front squat 70%

WOD: 20 Min AMRAP
10 burpees
10 shoulder to overhead 95/75
10 pullups
10 wall ball

Lets have some fun tonight!

Monday Madness

Warmup:
800m row

Strength:
3x3 sn**ch @ 75%
3x3 sn**ch @ 80%
3x3 back squats @ 75%

WOD AMRAP 20 mins
20 Barbell lunges @ 115/95
15 Burpees
10 Pullups
5 KB swings 44/35

Warm up:
3 rounds of
4 pull ups
6 lunges
10 hump jacks

Strength :
4x4 Front squats @ 75%
2x2 Front Squat @ 85%
Emom 10 min
2 power sn**ch 135/115

WOD
3 RFT
6 Toes to bar
10 Hang clean 115/95
14 box Jumps
18 Burpees

Warm up:
10 pull ups
15 sit ups
500 m row

Strength:
OH squats 3x3 70%
Sn**ch Balance 3x3 65%

WOD:
15 min AMRAP
20 Hang Cleans 115/95
15 toes to bar
10 push press 115/95
5 V ups
400m run

Warm up
2 rounds of:
5 pull ups
10 push ups
15 air squats
20 jump jacks

Strength:
4x4 sumo deadlifts @ 80%
3x3 RDL @ 70%

EMOM:
4 Push press @ 75%

WOD:

AMRAP 15 mins
10 Burpees
10 KB swings
20 thrusters bar only