WZATC WORKOUT SNAPSHOTS

monday

4 Sets
Max Time Hang From Pull up Bar (Adv: Chin Over Bar Hold )
Chinese Row x 8/ Side
Med-Ball V-ups x 8-10 reps
Palm Up Banded Pull Aparts x 20 reps

15 min AMRAP
8 Toes to Bar or V-Ups
8 Dumbbell Bent Over Rows
16 Walking Lunges

tuesday

16 min EMOM
:35 of work for each station
Bicep Curls
Triceps
Floor press
Russian Twist

For Time
200m Run
15 Double Dumbbell or Kettlebell Deadlifts
400m Run
12 Double DB or KB Deadlifts
200m Run
9 Double DB or KB Deadlifts
400m Run
6 Double DB or KB Deadlifts
200m Run
3 Double DB or KB Deadlifts

wednesday

5 Rounds for Time
5 Devil Press (35/20lb)
10 Alt Plank Knee to Elbow
15 Kettlebell Swings
20 Air Squats

thursday

Active Rest
ROMWOD

friday

3 x 5:00 AMRAP

50/100 Double Unders or Jump Rope Singles
50ft Dumbbell Farmers Carry (35/20lb)
50ft Single Arm Overhead Dumbbell Carry (35/20lb)

Rest 2:00

10 Single Arm Weighted Step Ups (35/20lb)
10 Pushups

Rest 2:00

6 Sprawls
8 Lateral DB Hops
12 KB Upright Rows

saturday

12-11-10-9-8-7-6-5-4-3-2-1
Dumbbell Thrusters
Russian Twists (2 count )
Renegade Rows
Dumbbell Lunges
Weighted Sit Ups

monday

3 Sets
Sandbag Squat; x12 reps

4 Sets
Goblet Squat; x12 reps
Single Leg Dumbbell Russian Deadlift; x8 /side
Star Plank; x1:00

5 Sets
Min 1; On Bike :15 Build Up + :15 Max Effort + :30 Cool Down
Min 2; 15 Russian KB Swing (70/53lb)
Min 3; 12 DB Thruster (50/35lb)

tuesday

3 Sets
Turkish Get Up; 4 /side

5 Sets
Flutter Kick; x10 (3 count)
Leg Raise; x20 reps

5 Sets
Front Rack, Yoke Carry; x50ft

AMRAPx30:00
800m Run
50ft Farmer Carry
50ft DBall Carry

wednesday

3 Sets
Strict Press; x10 reps

3 Sets
Single Arm DB Up Right Row; x15 /side
Chin Ups; x5-10 @ 3210 tempo
Kettlebell Halo; x20 /side

3 Sets
Strict Ring Dips; x12 reps

7 Rounds for Time
25/15 Bike Calories
12 Dumbbell Push Press (50/35lb)

thursday

3 Sets
Kettlebell Sotts Press; x12
*:02 pause OH

3 Sets
1/2 GHD Sit Up; x15 reps
Oblique Crunch; x20 /side
Alt Bird Dog; x20 reps

3 Sets
Ring L Sit; :30
Landmine; x20 total

For Time
50-40-30 Double Under
30-20-10 Burpee

friday

3 Sets
Sumo Deadlift; x8 w/ :02 eccentric
*from 2″ riser

3 Sets
Good Morning; x12 reps

4 Sets
Double Kettlebell Front Squat; x15 reps
Single Leg Glute Bridge; x20 /side
Front Leaning Rest on Rings; 1:00

12 min AMRAP
250m Row
30 Wall Ball
15 Toe To Bar

saturday

Active Rest
ROMWOD

monday

Deadlift
5-5-3-3-1-1

3FT
50ft Single Arm Overhead Dumbbell Lunge
21 Burpee to Target
15 Toe to Bar
9 Bar Muscle Ups

tuesday

100ft Double, OH Walking Lunges (50/35lb)
+
For Time
400m Run
12 Hang Power Cleans (135/95lb)
ME Wall Ball Shots (20/14 both to 10ft Target)

*Everytime you drop med ball, perform run + hang Power clean
*Continue until 150 wall balls are complete

wednesday

3 Sets As Fast As Possible
250m Row
15 Box Jump Over (24/20)
20 Alt DB Snatch (50/35lb)
15 Box Jump Over (24/20)

Rest 1:1

thursday

Active Rest
ROMWOD

friday

8 min EMOM
Odd: Max Effort Strict HSPU in 0:45
Even: 0:30 L-Sit

“Snatch┬áChief”
5 Rounds – 3 min on, 1 min off
3 Power Snatch (135/95lb)
6 Push Ups
9 Air Squats

1:00 Rest

saturday

Back Squat
3×8

For Time
90/80 Bike Calories
70 Double Unders
50 Pull Ups
30 DumThrustersusters (50/35lb)
10/7 Ring Muscle Ups