Author: Tanner Bland

Thursday WOD

Metcon:

50-30-10

Front Rack Lunges (78/115)

Wallballs (14/20 @ 9/10ft)

– Rest 4 minutes –

50-30-10

Sit-ups

Deadlifts (123/185)

Air Squats

*28 minute cut-off. Time includes rest time.*

Wednesday WOD

Strength:

EMOTM X 6 minutes, AMRAP the 7th minute

6 Touch N Go Power Snatch

Metcon:

3 Rounds

Minute 1 – AMRAP Toes 2 Bar

Minute 2 – AMRAP Push Ups

Minute 3 – AMRAP Dumbbell S2OH (35/55)

Minute 4– Rest

*This will end up being an 11 minute workout. You will have 3 Scores, one for each movement. No Rx score just Rx movements.*

Tuesday WOD

Metcon:

-Start w 1000m Row-

15 Squat Cleans (113/165)

5 Wall Climbs

12 Squat Cleans (113/165)

5 Wall Climbs

9 Squat Cleans (113/165)

5 Wall Climbs

6 Squat Cleans (113/165)

5 Wall Climbs

3 Squat Cleans (113/165)

5 Wall Climbs

-End with 1000m Run-

*30 minute cut-off*

Monday WOD

Strength:

5 X 3 

Overhead Squat

Metcon:

10-8-6-4-2

100-80-60-40-20

Strict Pull-ups

Double-Unders

*10 minute cut-off*

Friday WOD

Strength:

4 X 10

Deadlifts

*They must be unbroken. No deadlift drops until the last deadlift is completed*

Metcon:

8 Minute Ladder

1 Handstand Push-up

2 Kettlebell Swings (55/70)

*Through 14 KBS to Rx*

Thursday WOD

Metcon:

3 Rounds

30 Pull-ups

30 Hang Cleans (78/115) 

30 Ring Dips

*25 minute cut-off*

Wednesday WOD

Strength:

EOMOTM X 12 minutes

3 • 3 • 2 • 2 • 1 • 1

Squat Snatch

*These do not need to be touch and go, or unbroken. You may add weight as you go, try to get as heavy as you can.*

Metcon:

30-20-10

Push-ups

Box Jump Overs (20/24)

OAA Dumbbell Snatch (55/70)

*12 minute cut-off. This is going to be a pretty tough cut-off, make sure you scale to the right weight on the dumbbell snatches especially, we should be able to move through those pretty consistently, not a lot of breaks.*

Tuesday WOD

Metcon:

4 Rounds

12 Jerks (103/155)

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

60 Double-Unders

*20 minute cut-off*

Monday WOD

Strength:

5 X 3

Back Squats

Metcon:

50 Power Cleans for time (93/135)

*Every minute on the minute, except for the first minute, you must complete 4 burpees. 10 minute cut-off*

Saturday WOD

Metcon:

AMRAP X 25 minutes

15 Pull-ups

25 Kettlebell Swings (35/55)

50 Double-Unders

*At least 6 Rounds to Rx*