Sunday

 

Sunday

                 4 Rounds for time 

10 Powercleans (135/70)

15 GHD sit ups

200 meter row/ski

*DB farmer carry to rower and back

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Or this one- 

        4 rounds

10 deadlift (315/225)

15 KB swings (53/35)

200 meter run

* heavy object carry to and from the treadmills

Saturday

             New York Minute

100 wallballs

100 pull ups

100 goblet squats

200 sit ups

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Alternating EMOM with partner

Thursday

  Sled day

Push/pull

Burpees

Farmer carry

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Wednesday

      Teams of 2 (you go I go)

40 rounds:

   2 Power cleans (155/105)

   4 Kb swings (53/35)

       REST 5 minutes

20 rounds

   5 calorie row

   5 wallballs

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Closer: every 90 seconds X6

   5 TTB

   20 abmat sit-ups

Results