Author: Tanner Bland

Tuesday WOD

Metcon:

AMRAP X 20 minutes

8 Hang Cleans (93/135)

10 Burpees Over the Bar

12 Toes 2 Bar

*At least 8 Rounds to Rx*

Monday WOD

Strength:

EOMOTM X 10 minutes

3 Squat Snatch

Metcon:

-Start with 50 Wallballs-

21-15-9

Shoulder 2 Overhead (93/135)

Box Jumps (24/30)

-End with 50 Wallballs-

*12 minute cut-off*

Saturday WOD

Metcon:

3 Rounds

60 Sit-ups

100 Double-Unders

8 Deadlifts (183/275)

*20 minute cut-off*

Friday WOD

Strength:

Every 2:30 X 5 Rounds

3, 3, 3, 2, 2

Front Squats

Metcon:

1-2-3-4-5-6-7-8-9-10

10-9-8-7-6-5-4-3-2-1

Handstand Push-ups

Overhead Squats (93/135)

*12 minute cut-off*

Thursday WOD

Metcon:

-Start with 1000m Row-

5 Rounds

10 Chest 2 Bar Pull-Ups

10 Power Cleans (103/155)

-End with 1000m Run-

*20 minute cut-off*

Wednesday WOD

Strength:

EMOTM X 10 minutes

Odd- 2 Push-Press, 4 Push-Jerks

Even- 25 second L-Hang

Metcon:

4 Rounds

14 Dumbbell Step-Ups (35/55)

15 Thrusters (63/95)

*10 minute cut-off*

Tuesday WOD

Metcon:

AMRAP X 20 minutes

8 Power Snatch (93/135)

10 Burpee Box Jump-Overs (20/24)

12 Back Rack Lunges (93/135)

*At least 6 rounds to Rx*

Monday WOD

Strength:

You have roughly 20 minutes to establish a “1-rep max” Barbell Complex of

2 Hang Squat Cleans

1 Jerk 

2 Front Squats

1 Jerk

Metcon:

10 minute ladder

1 Strict Handstand Push-up

2 OAA Dumbbell Snatch (55/70)

3 Toes to Bar

*At least through 18 Toes to Bar to Rx*

Saturday WOD

Metcon:

3 Rounds

30 Overhead Squats (63/95)

30 Ring Dips

30 Pull-ups

*25 minute cut-off*

Friday WOD

Strength:

EOMOTM X 12 minutes

Cluster Repeats

2.2.2

Push-Press

*For cluster repeats you will do 2 reps, rack the weight for 10-20 seconds, do 2 more reps, rack it for 10-20 seconds, do 2 more reps= 1 round*

Metcon:

50-40-30-20-10

Sit-ups 

Wallballs

*15 minute cut-off*