Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym
https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1 

Monday- Warm Up
40 Knee Grab steps
40 Squats
40 pass throughs

Strength-
Back Squats-Max 3 minutes rest between sets (2 warm up set of 10 empty bar)
7,7,5,5,3,3,3,3
Keep adding weight, you will end at about 90 percent

Wod
4 Rounds
Run 400m
15 thrusters

Extra-
30 seconds on 30 seconds off, 6 rounds of hollow body holds

Sunday Funday- Wod is out front today. be ready to go by 10;15
30 Minute Partner Amrap
Partner Sandbag run/walk to end of sidewalk
30 Kb Swings
30 Slam Balls
30 Partner Sandbag lunges
30 Air squats

Warm Up-

400×4 Run with 1 minute break in between
30 air squats with one second pause at the bottom
10 empty bar back squats

Strength-
6 sets of 5 back squats, try to hit your last set at 85 percent of your max
DO YOUR WARM UP SETS

Wod-
8 Rounds
3 Squat Cleans 205/145
6 Deadlifts 205/145
7 Chest to bar pull ups
Run 100m

Rest- and complete on your own
2 minutes of max toes to bar  or sit ups

Warm Up-
Team Row- Make it race if you want to
8 minutes- switch every minute row for max cals

Grab a bar and do 20 snatches with an empty bar

Strength-
10 minute emom (every minute on the minute)
1 Power Snatch
1 Hang Power Snatch
1 hang full snatch

*if you would like to keep this simple and are not comfortable with this movement yet we will do 5 power snatches from the ground every minute

Wod-
6 Minutes
10 Power Snatch 95/65
20 Double unders
Rest 2 minutes
6 Minutes
10 power snatch
20 Double unders
Rest 2 minutes
2 Minutes max power snatches

Three scores for this wod

Rest and complete on your own
50 Ring dips or 50 bench dips

Warm Up-
800M run or row
40 Pass Throughs
20 Empty Bar strict over head press

Strength-
Sets of 3 Push Press
Dip Drive
3,3,3,3,3,3,3,3  build up, no misses, get the work in.

Wod-
18 Minutes Amrap
60/50 bike cal buy in
–Then-
15 Wall Balls 20/14
5 burpees
2/1 Rope climb (sub 4 rope pulls from the ground)

Extra- Coaches choice core work