Sunday

           NEW YORK MINUTE 

     with partner ( switching every minute)

1000 meter row/ ski

100 DB snatches

100 Goblet squats

100 push ups

100 Sumo deadlifts

200 sit ups

SATURDAY-EMOM

  #1. EMOM-12 (:30 sec work :30 sec rest)

        Min 1. Sit ups

        Min 2. DB thrusters(23/35)

        Min 3. KB swings (35/53)

        Min 4. Burpees

        Min 5. Wall sit

Rest 2 minutes

        Min 1. TTB

        MIN 2. Thrusters 

        Min 3. KB swings 

        Min 4. Burpees

        Min 5. Wall sit

Partner option-

     3 rounds

18 deadlifts

18 push ups

1 minute rest 

       4 rounds 

15 Powercleans 

15 TTB

1 minute rest

        5 rounds 

12 DB snatches 

12 Burpees

   

Sled day

           Sled Day

10 rounds for time

   Sled push 25 meters

   Sled pull 25 meters

   10 Sumo deadlift strength 

   1 minute wall sit

   10 stone to shoulder

Closer: partner- 4 rounds

   Farmer carry 50 meters

   Loaded bar hold until partner returns

Wednesday

  AMRAP-6

     6 Powercleans 

     25 squats

          Rest 90 seconds

AMRAP-6

     6 Powercleans 

     25 DUBS

           Rest 90 seconds

AMRAP-6

      6 Powercleans 

      25 Wallballs

Closer: 2K row

:30 work/ :30 rest

Sunday 🐇🐇

        Teams of 2 (you go I go)

40 Rounds…

2 Deadlifts

4 pushups 

        Rest 5 minutes

20 Rounds….

5 Calorie 

5 wallballs 

        Closer- 4 Rounds with partner

50 meter farmer carry

Dubs/ singles 

Saturday

           10 Rounds for time

10 Deadlifts

10 KB swings

10 Push ups

——————or this one

           5 Rounds for time

5 Front squats (95/65)

10 HPC (95/65)

15 Wall balls

20 KB swings

Thursday-Sled Day

   10 Rounds for time

Push sled 25 meters/ Pull back 25meters

10 Box step up and overs with wallballs

25 sit-ups 

* add weight to sled every 2 rounds