Sled Day!

        Sled Day 10 Rounds

Push sled 25 meters

Pull back 25 meters

10 Sumo deadlifts

10 weighted Box step up and overs

Wednesday

      5-10-15-20-25-30

  Row

Burpees

Wallballs

——————-

          The Ghost - 6 rounds

 1:00 max cal. Row

 1:00 max DUBS

 1:00 max Burpees

 1:00 Rest

Sunday

    Strength: Box squats

   Conditioning: 10 Rounds FT

5 Deadlifts

   20 meter heavy object carry

5 Bench press

   20 meter heavy object carry

* use slamballs, KB or DB

Closer 

10,000 steps 😉    

Saturday

        4 Rounds for time

20 HPC

40 DUBS

100 meter Farmer carry

—————

Closer: E2MOM

 10 Wallballs

 10 DB snatches (35/53)

* every 4 minutes add 2 reps

Continue until failure or 20 minutes

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