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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.*

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*