EMOM- 30

       EMOM-30 

1- 12/9 Row

2- 15 WALLBALLS

3- 3 POWER CLEANS (105/155)

Saturday ❤️

     4 Rounds

8 box jumps( step ups)

10 Hang power cleans (95/65)

12 Wallballs 

10 burpees 

8 Front squats ( 95/65)

———————————-

     Sled WOD

5 deadlifts 

Sled pull/ push

:30 bar hang

25 dubs

—————————————

     NEW YORK MINUTE

100 box jumps/ step ups

100 DB snatches 

100 Deadlifts 

200 TTB/ situps

HYROX ENGINE

      AMRAP-10

200 meter ski

20 wallballs

100 meter farmer carry

  - Rest 2 minutes

     AMRAP-10

200 meter row

8 burpees over rower

20 KB swings

  -Rest 2 minutes

     AMRAP-10

200 meter run

10 squat jumps

10 DB deadlifts

Sunday

       E2MOM for 16 minutes

8 deadlifts (155/105)

8 burpees

24 squats

Finisher: partners x3

Row 3K

Partner 1- rows 200 meters

Partner 2 - farmer carry

Partner 3 - KTE

Saturday

      For time:

30 Deadlifts

60 TTB

30 Front squats

—————

10 Rounds:

30 DUBS

10pull ups

30 squats

100 meter sprint- run/ row/ ski

2 minute rest

——————————-

     EMOM-10

ODD- touch and go Deadlifts

EVEN- 30 DUBS

     REST 1 minute 

     3 ROUNDS

20 alternating DB snatches

20 sit ups 

     REST 1 minute 

     AMRAP- 10

25 meter heavy object carry

:30 second bar hang

——————————-

AMRAP- CYCLES X 4

   AMRAP-3

2 Powercleans (65/95)

4 KB snatches

6 sit ups

   Rest 1 minute 

* Restart AMRAP after each cycle

Thursday - sled

    10 rounds- sled push/ pull

Push 25 meters

Pull 25 meters

Farmer carry- odd rounds

Bar hang - even rounds

Wednesday

          10 Rounds for time

30 DUBS

10 KB swings

10 Burpees

Strength: pull ups