Author: Tanner Bland

Saturday WOD

Metcon:

-Start with 75 Sit-ups-

4 Rounds

8 Back Squats (113/165)

16 Burpees Over the Bar

24 Kettlebell Swings (35/55)

-End with 75 Sit-ups-

*30 minute cut-off*

Friday WOD

Strength:

5 sets of:

2 Push-Jerks

2 Split-Jerks

Metcon:

4 Rounds 

15 Ring Dips

25 Wallballs (14/20 @ 9/10ft)

Thursday WOD

Metcon:

“Athena”

AMRAP X 9 minutes

9 Snatch (73/95)

45 Double-Unders

9 HR Push-ups 

Then.. 

You have 6 minutes to hit 2 heaviest snatches you can

-End With a 1600m Row-

*You can make as many attempts you want for the snatch but you can only miss twice, Once you miss 2 times your done. After your first attempt you can only move up in weight (at least 5lb increments). If you miss your first attempt you may attempt that same weight but you can not lower the weight so choose a weight you can definitely hit. Score will be rounds and reps in the AMRAP, total weight for both snatches combined and time for row.*

Wednesday WOD

Strength:

EOMOTM X 10 minutes

3 Deadlifts

1 Max Effort Broad Jump

*Deadlifts should be heavy, ascending weights are allowed*

Metcon:

AMRAP X 12 minutes

25ft Overhead Walking Lunge (25/45)

10 Burpees

25ft Overhead Walking Lunge (25/45)

5 Strict Pull-ups

*At least 7 Rounds to Rx*

Tuesday WOD

Metcon:

12-10-8-6-4-2-4-6-8-10-12

Toes 2 Bar

Box Jumps (24/30)

Handstand Push-ups

*22 minute cut-off*

Monday WOD

Strength:

Every 90 seconds X 6 Rounds

2 Squat Cleans

Metcon:

21-15-9 

Hang Cleans (78/115)

Kettlebell Swings (55/70)

Goblet Squats (55/70)

*10 minute cut-off*

Saturday WOD

Metcon:

AMRAP X 4 minutes

Cal Row

-Rest 1 minute-

Then…

AMRAP X 15 minutes

Barbell Complex

6 TnG Power Cleans (93/135)

6 Front Rack Lunges (93/135)

6 Thrusters (93/135)

-End with 800m Run-

*Score is Cal on row Rounds and Reps completed on 2nd AMRAP and time to complete 800m run. At least 75 Cal on Row, 8 Rounds on Complex, and under 3:30 on the run to Rx*

Friday WOD

Strength:

5, 4, 3, 2, 1 minute AMRAP @ 65% of your set of 2

Bench Press

Metcon:

3 Rounds

12 Push-Ups

24 One Arm Kettlebell Snatch (35/55)*

36 Air Squats

*10 minute cut-off. For the KB Snatch, you will do 12 on one arm then 12 on the other.*

Thursday WOD

Metcon:

5 Rounds

16 Overhead Squats (78/115)

60 Double-Unders

6 Muscle-Ups

*25 minute cut-off*

Wednesday WOD

Strength:

Every 3 minutes X 15 minutes

10, 8, 6, 4, 2

Front Squat

3, 6, 9, 12, 15

Strict Handstand Push-ups

*You must complete each round within 3 minutes. First round will be 10 Front Squats, 3 Strict HSPU’s, 2nd round 8 FS, 6 Strict HSPU’s, continue like that until your last 3 minute round is 2 Front Squats, 15 Strict HSPU’s. Start with as much weight you can handle for a set of 10 on the FS’s and increase weight for each round.*

Metcon:

7 Minute Ladder

1 Dumbbell Ground to Overhead (35/55)

2 Pistols

*At least through 12 pistols to Rx*