Author: Tanner Bland

Saturday WOD

Partner WOD!!!

Metcon:

20 Rounds

7 Power Cleans (73/115)

7 Thrusters (73/115)

7 Bar Facing Burpees

*One partner does a full round then the other partner goes. 10 rounds each. 30 minute cut-off*

Friday WOD

Strength:

Every 2:30 x 6 Rounds

5, 5, 5, 3, 3, 3

Back Squats

*Start Moderate and get as Heavy as possible.*

Metcon:

15-12-9-6-3

Overhead Squats (103/155)

Chest to Bar Pull-ups

Box Jumps (24/30)

*12 minute cut-off*

Thursday WOD

Metcon:

-Start with 100 Double-Unders-

4 Rounds

18 Push-ups

12 Power Snatch (93/135)

6 Wall Climbs

-End with 100 Double-Unders-

*22 minute cut-off*

Wednesday WOD

Strength:

EMOTM X 10 minutes

Odd- 1 minute Static Hold at Waist

Even- 4 touch and go Power Cleans

*After the minute hold is up go right into the 4 power cleans, then rest. Should be as heavy as possible*

Metcon:

4 Rounds

10 Deadlifts (183/265)

15 Burpees Over the Bar

*10 minute cut-off*

Tuesday WOD

Metcon:

30-20-10-5 

Front Squats (93/135)

Atomic Sit-ups (35/45)

*You must start each round with a 400m Run. 20 minute cut-off*

Monday WOD

Strength:

Every 90 seconds X 6 Rounds

2 Split Jerks

Metcon:

AMRAP X 10 minutes

12 Shoulder to Overhead (93/115)

15 Pull-ups

*At least 5 rounds to Rx*

Saturday WOD

Metcon:

AMRAP X 25 minutes

8 Dumbbell Hang Squat Clean Thrusters (35/55)

16 Deadlifts (153/225)

800m Run

*At least 4 Rounds to Rx. Just get out the door by 25 for your last round to count*

Friday WOD

Strength:

4 Rounds of –

Kettlebell Compex

3x/Arm

KB Hang Clean

KB Jerk

KB Hang Snatch

*Rest as needed between rounds. If you are not familiar with the KB Clean & Jerk and/or the KB Snatch, google it, there are some good video tutorials and explanations*

Metcon:

3 Rounds

10 Back Squats (93/135)

20 Pistols

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

*12 minute cut-off*

Thursday WOD

Metcon:

20-15-10-5 *

Back Rack Lunges (93/135)

Handstand Push-ups
-Rest 1 minute-

End With…

AMRAP X 3 Minutes

Hanging Knee Raises

*You must complete 10 Kettlebell Swings (55/70) after EACH movement, so your rounds will go like this:

Rd 1- 20 B Rack L, 10 KBS, 20 HSPU, 10 KBS

Rd 2- 15 B Rack L, 10 KBS, 15 HSPU, 10 KBS

Rd 3- 10 B Rack L, 10 KBS, 10 HSPU… And continue this until all reps are complete. Once you complete the 20-15-10-5 rep scheme you will rest 1 minute then complete the AMRAP. Score will be time completed the 20-15-10-5 and reps completed on HKR. 15 minutes and at least 75 HKR to Rx.*

Wednesday WOD

Strength:

EMOTM X 10 minutes

Odd- 40 Second Ring Support Hold

Even- 8 Strict Pull-ups

*If either movement is easily done you may add some weight*

Metcon:

4 Rounds

10 Hang Snatch (73/105)

100m Farmers Carry (35’s/55’s)

*10 minute cut-off*