Author: Tanner Bland

Tuesday WOD

Metcon:

3 Rounds

2 min Row for Cal

2 min Front Squat (93/135)

2 min DB Shoulder 2 Overhead (35/55)

2 min Rest

*Score is total reps. @ least 240 reps to Rx*

Monday WOD

Strength:

EMOTM X 6 minutes, AMRAP the 7th

1 Squat Snatch

4 Overhead Squats

*AMRAP OH Squats, Squat Snatch counts as 1 OH Squat. First 6 minutes must be done unbroken, AMRAP can be split up however.*

Metcon:

2 Rounds

100 Double-Unders

75 Sit-Ups

50 WallBalls (14/20 @ 9/10 ft)

25 Burpees

*15 minute cut-off*

Saturday WOD

Metcon:

AMRAP X 22 minutes

6 Deadlifts (203/315)

12 Burpee Step-Ups (25’s/45’s @ 20/24)

18 Toes 2 Bar

*@ least 5 Rounds to Rx*

Friday WOD

Strength:

5 X 5

Front Squat

Metcon:

8 Minute Ladder

2 Squat Snatch (93/135)

2 Handstand Push-Ups

*At least through 12 Handstand Push-ups to Rx*

Thursday WOD

Metcon:

3 Rounds

7 Bar Muscle-ups

75 Double-Unders

14 Clean and Jerks (103/155)

*25 minute cut-off*

Wednesday WOD

Strength:

4 X 10

Bench Press

Metcon:

21-15-9

Cal Row

Thrusters (78/115)

Toes 2 Bar

*12 minute cut-off. Those thrusters should be light, scale appropriately.*

Tuesday WOD

Metcon:

“Ares”

AMRAP X 15 minutes

Barbell complex’

Complex A:

12 Back Squats (75/135)

9 Shoulder 2 Overhead (75/135)

6 Hang Power Cleans (75/135)

+

Complex B:

3 Power Snatch (75/135)

6 Overhead Squats (75/135)

9 Deadlifts (75/135)

*Reps only count if you complete the complex unbroken. You may rest at the shoulders or at the hips but may not drop the bar during the complex. You may drop the bar between complex A and B. The only time the barbell can touch the ground during either complex is for the power snatch and deadlifts, but it must be touch and go, no resting on the ground. Once you complete complex A you move on to complex B, once you complete complex B you go back to Complex A. Continue going back and forth between complex’ for 15 minutes. If you drop the bar at any point during the complex those reps will not count and you have to restart the complex you dropped on from the start. No Rx score just Rx movements. Score will be total reps completed. For those doing this workout for a true “ares” score make sure you make not of the time you started your last complex.*

Monday WOD

Strength:

EMOTM X 10 minutes

Odd- 50 Double-Unders

Even- 10 Pull- Ups

Metcon:

5 Rounds

10 Dumbbell Step-Ups (25/45)
15 Kettlebell Swings (55/70)

*12 minute cut-off*

Saturday WOD

Metcon:

AMRAP X 20 minutes

10 Handstand Push-ups

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

50 Double-Unders

*@ least 6 rounds to Rx*

Friday WOD

Strength:

6 X 2

Strict Press

Metcon:

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

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

Weighted Burpees(25’s/45’s)

Box Jumps (24/30)

*8 minute cut-off. Yes weighted burpees ?, use a pair of Dumbbells, keep them in your hands thoughout the burpee, as you stand up you do not have to put the Dumbbells overhead, all you have to do is hold them at your side like a farmers carry and do a little jump.*