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  Strength/Skill Weightlifting Every 90 seconds x 10 Sets 1 Squat Snatch @ 70%+ Strength/Skill   Strength   Back Squat Every 3:00 minutes x 3 Sets 3 Reps @ 85-90%

  Strength/Skill   WOD “The Doctor”   10:00 AMRAP 12/9 Cal Echo Bike or 13/10 Cal Bike Erg 10 Burpees to Target 8 Chest to Bar Pull-Ups   Rest 5:00 minutes   10:00 AMRAP 12/9 Calorie Row 6 Shuttle Runs 3 Wall Walks   Shuttle Run = 25ft / 7.5m out and back Active: Pull…

  Strength/Skill Weightlifting   Power Clean Every 3:00 x 4 Sets 1.1.1.1 @ 80-90% *Rest 10-15s b/t reps 1.1.1.1 Denotes a cluster set of 4 single repetitions. % is Based on 1RM Power Clean WOD “Piggyback”   For Reps: 14:00 AMRAP 12 Dual Dumbbell Power Cleans 22.5/15 18 Push Ups 24 Air Squats Active: 10…

Open Gym

  WOD “Viola””   AMRAP in 20 minutes 400 meter Run 11 Power Snatches 43/29 17 Pull-Ups 13 Power Cleans 43/29   Lifestyle: 30/20, Ring Rows   Background: U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller,…

  Strength/Skill Back Squat Take 12:00 minutes to Establish a Heavy 5 Rep for the Day The goal is to build to around 8 RPE, so leaving some room in the tank for a little more in a couple weeks. Those really feeling it today, push it and get a new 5RM, but we are…

  Strength/Skill Bench Press Every 2:30 x 5 Sets Set 1: 8 @ 65% Set 2: 8 @ 65% Set 3: 6 @ 70% Set 4: 6 @ 75% Set 5: Max Reps @ 80% WOD “Cosmo”   15:00 minute EMOM minute 1: 2 Sets x (1 Wall Walk + 2-3 Wall Facing Handstand Push-Ups)…

  Strength/Skill   WOD   “Gin and Tonic”   18:00 AMRAP 3 Ring Muscle-Ups 6 Power Cleans 61/43kg 9 Lateral Burpees over the Barbell   Active: 3 Strict Pull-Ups 3 Strict Ring Dips, 52/34kg Lifestyle: 5 Ring Rows 5 Push-Ups 6 Hang Power Cleans 34/25kg 6 Lateral Burpees over the Barbell Accessories Not Optional 3-4…

  Strength/Skill Weightlifting   Every 3:00 minutes x 5 Sets 2 Front Squats 1 Jerk 1 Front Squat 1 Jerk *Any style jerk, your choice.   Starting @ 70% of 1RM Clean and Jerk WOD “Old Fashioned”   For Reps: 13:00 AMRAP 10 Dumbbell Thrusters 22.5/15 10 Toes to Bar 30 Double Unders   Active:…

  Strength/Skill   WOD “White Russian”   20:00 EMOM minute 1: Calorie Row minute 2: American Kettlebell Swings 24/16kg minute 3: Calorie Echo Bike minute 4: Single Kettlebell Front Rack Step-Ups 24/20in minute 5: Rest   Active: 20/12 Lifestyle: 16/12 Accessories- Optional 4 Sets: For Quality :20/:20 Single Arm Ring Plank :30/:30 Tall Kneeling Paloff…