Author: Tanner Bland

Tuesday WOD

Metcon:

5 Rounds

5 Hang Clean and Jerks (123/185)

50 Double-Unders

100m Farmers Carry (35’s/55’s)

*20 minute cut-off*

Monday WOD

Strength:

EMOTM X 6 minutes, AMRAP the 7th

4 Hang Squat Snatch

Metcon:
4 Rounds

9 Deadlifts (183/275)

20 Pull-ups

*10 minute cut-off*

Saturday WOD (? don’t be too scared!)

Happy Hallowod!

AMRAP X 18 minutes

10 Burpees

31 Overhead Lunges (25/45)

15 One Arm-Alternating DB Snatch (45/70)

*At least 5 Rounds to Rx*

Friday WOD

Strength:

EMOTM X 8 minutes

6 Front Squats

*work up to a heavy weight you can maintain for all 8 minutes. You may use racks*

Metcon:

AMRAP X 12 minutes

8 Shoulder 2 Overhead (113/155)

20 Toes 2 Bar

*6 Rounds to Rx*

Thursday WOD

Metcon:

AMRAP X 25 minutes

20 Hang Snatch (63/95)

15 Push-ups

10 Dumbbell Step-ups (30’s/45’s @ 20/24)

*@ least 5 rounds to Rx*

Wednesday WOD

Strength:

5 X 3 

Power Cleans

*5 sets of 3 heavy power cleans. These do not have to be unbroken but I don’t want any rest in between the 3 cleans, rest between sets*

Metcon:

9 Minute Ladder

1 Burpee

2 Dumbbell Snatch (55/70)

3 Overhead Squats (93/135)

*Through 18 Overhead Squats to Rx*

Make sure we get in and get going tomorrow for my classes. I have a little bit of work I want us to get done before we get going in the warm up. So try to be a little earlier so we can be sure to get through everything. Thanks!

Tuesday WOD

Metcon:

5 Rounds

10 Thrusters (83/125)

10 Chest 2 Bar Pull-ups

50 Double-Unders

*25 minute cut-off*

Monday WOD

Strength:

EMOTM X 10 minutes

Odds- 5 Deadlifts

Evens- 8 Burpee Box Jump Overs

Metcon:

30-20-10

Kettlebell Swings (35/55)

Air Squats

Shoulder to Overhead (63/95)

*10 minute cut-off*

Saturday WOD

Kelly will be running a 9, 10, 11 Saturday, I will be in Chicago for my level 2 training course. I will see you all Monday. Oh and also, next Sunday I will be starting a shoulder mobility program, I know I talked to a few of you about it and will have more details in the coming week, but for those of you that have poor shoulder range of motion, rounded shoulders, poor posture, whatever it may be this program should help. There are a series of assessments that we will conduct on Sunday and based on those tests you will be assigned a mobility routine to perform 6 days a week for 4 weeks. Each routine should only take 15-20 minutes and most can be done outside the gym. More info to come regarding times and if there are any questions please feel free to ask me next week. 

Metcon:

5 Rounds

6 Clean and Jerks (123/185)

15 Atomic Abs (25/45)

1 Minute Handstand Hold

*Make the Clean and Jerks moderate to heavy, closer to heavy side. For the handstand hold I just want a total of 1 minute each round, but try to hold it as long as possible, if you can hold it for the minute straight, do it! Make sure on the atomic abs that you start with that weight touching the ground behind your head and finishes locked out overhead. 20 minute cut-off*

Friday WOD

Strength:

EMOTM X 8 minutes

Barbell Complex

1 Squat Snatch

1 Hang Squat Snatch

2 Overhead Squats

*try to find a heavy weight that you can complete this barbell complex for all 8 minutes, remember once you start the complex you can not drop the bar until you have completed all movements*

Metcon:

AMRAP X 10 minutes

10 Back Rack Lunges (93/135)

10 Burpees

10 Dumbell Thrusters (35/55)

*@ least 4 rounds to Rx*