Christine WOD

Warm-up

Weightlifting

6x3@70% Deadlift

Metcon

"Christine"

3 Rounds

500m Row

12 Deadlifts

21 Box Jumps

Full Body Work

Warm-up

Weightlifting

10min EMOM--- 3 Thrusters

Metcon

7 Rounds

10 Box Jumps

10 Push Press

10 Weighted Sit-ups

Murph Prep

Warm-up

Weightlifting

5x5@75% Back squat 

Metcon

"Murph Prep"

20 Minute AMRAP

160m Run

10 Pull-ups

20 Push ups

30 Air Squats

160m Run

 

Monday METCON

Warm-up

Weightlifting

8min EMOM-- 5 Cleans

Metcon

40 Row Calories

30 T2B

20 Wall Ball

10 Cleans

5 Muscle-ups

10 Cleans

20 Wall Balls

30 T2B

40 Row Calories

Omar WOD

Warm-up

Metcon:

"Omar"

10 Thrusters

15 Bar facing burpee

20 Thrusters

25 Bar facing burpee

30 Thrusters

35 Bar facing burpee

Lucky Number Seven

Warm-up:

200m Run

100m Ski

30 Banded Good mornings

10min Dynamic

Metcon:

5min AMRAP

7 American Kettlebell swings

7 Cal Row

rest 2min

5min AMRAP

7 Russian Kettlebell swings

7 Cal Bike

rest 2min

5min AMRAP

7 Goblet Squats

7 Cal Ski

Chipper 21-15-9

Warm-up:

200m Run/Row

2 Round

20 Good Mornings with bar

10 Thrusters with bar

30sec each leg couch stretch 

30sec each arm banded shoulder

Weightlifting:

Power Cleans 5x3@ 80% 3x1@ 90%

Metcon:

21-15-9-15-21

Bike Cal

Hang Cleans 115/75#

Toes to Bar

METCON Tuesday

Warm-up:

200m Run

100m Ski

30 Banded Good mornings

10min Dynamic

Metcon:

12 dead lifts 185/135

12 bar facing burpees 

8 DL

8 BFB

4 DL 

4 BFB

rest 1 min

4 squat snatch 95/75

4 box jump 20/14

8 SS

8 BJ

12 SS

12 BJ

Leg Day

Warm-up:

200m Run/Row

2 Round

20 Good Mornings with bar

10 Thrusters with bar

30sec each leg couch stretch 

30sec each arm banded shoulder

Weightlifting:

Front Squats 5x3@ 85%

Metcon:

4 Rounds:

400m Run

30 Leg lifts

20 Lunges 

10 Push Jerk 95/65#