Author: Tanner Bland

Tuesday WOD

AMRAP X 22 minutes

5 Hang Squat Clean and Jerk (103/155)

10 Box Jumps (24/30)

15 Kettlebell Swings (55/70)

*@ least 5 rounds to Rx*

Friday WOD

Strength:

5 x 7 

Back squats

Metcon:

21-15-9

Power Snatch (73/105)

Toes 2 Bar

*15 burpees after each round (21’s, 15’s, and 9’s). 10 minute cut-off*

Thursday WOD

Metcon:

5 Rounds

10 Dumbbell Ground to Overhead (35/55)

20 Push-ups

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

*25 minute cut-off*

Wednesday WOD

Strength:

EMOTM X 8 minutes

8 Front Rack Lunges

Metcon:

6 Rounds

15 Kettlebell Swings (35/55)

30 Double-Unders

*8 minutes to Rx. 10 minute time cap*

Tuesday WOD

Metcon:

AMRAP X 20 minutes

40 Air Squats

15 Handstand Push-ups

8 Overhead Squats (103/155)

*5 Rounds to Rx*

Monday WOD

Strength:

5 X 4

Strict Press

Metcon:

3 Rounds

5 Muscle-ups

10 Squat Clean Thrusters (78/115)

15 Burpees Over the Bar

*15 minute cut-off*

Saturday WOD

Metcon:

2 Rounds 

8 Hang Squat Snatch (63/95)

16 Toes to Bar
24 Wallballs (14/20 @ 9/10ft)
– Rest 3 minutes –
2 Rounds 

8 Hang Squat Snatch (63/95)

16 Toes to Bar

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

– Rest 3 minutes –

2 Rounds

8 Hang Squat Snatch (63/95)

16 Toes to Bar

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

*35 minute cut-off. I don’t necessarily expect it to take you that long but I don’t want to undershoot with the programmed rest. Try to go as hard as you can during the 2 rounds and rest when it’s programmed.*

Friday WOD

Strength:

EMOTM X 6 minutes, AMRAP the 7th

5 Touch and go power cleans

Metcon:

7 minute ladder

1 Wall Climb

2 OAA Dumbbell Snatch (55/70)

*At least through 14 DB snatch to Rx*

Thursday WOD

Metcon:

– Start w/ 100 Double-Unders –

40 Dumbbell Step-ups (25/45)

50 Sit-ups

60 Deadlifts (153/225)

50 Sit-ups

40 Dumbbell Step-ups (25/45)

– End w/ 100 Double-Unders –

*25 minute cut-off*

Wednesday WOD

Strength:

5 X 5

Bench Press

Metcon:

AMRAP X 8 minutes

6 Front Squats (123/185)

8 Ring Dips

10 Dumbbell Thrusters (35/55)

*@ least 4 rounds to Rx*