Sunday

           10 Rounds for time

     1 min on/ 1 minute off

20 DUBS

4 Cleans

Max TTB

——————————

          4 rounds for time 

14 weighted Russian twists

12 DB snatches 

6 Cleans

24 DUBS 

——————————————-

Saturday-Hyrox

      

 

Closer: partner Farmer carry/ single unders

Sled push

 

Thursday

           Sled day -10 rounds

25 meter push

25 meter pull

After every 2 rounds add weight

* pick 2 exercises to do while you wait your turn

          Sumo deadlifts

          Goblet squats

          Assbike

           Single unders

Saturday

                Until 30 Powercleans 

1 minute on/ 1 minute off

10 bar facing burpees 

Max powercleans

———————————-

          6 Rounds for time

6 front squats

12 DB snatches 

24 DUBS

:60 wall sit

—————————

            Teams of 2 (you go / I go)

40 rounds:

     2 Deadlift (105/155)

     4 KB swings (53/35)

  REST 5 MINUTES 

20 rounds:

          5 cal ski

          5 wallballs 

Sunday

           NEW YORK MINUTE - Partners

1000 meter ski/row

100 pull ups

100 wall balls

100 slam ball

200 sit ups

Switch w/ partner every minute until all reps are done before moving to next exercise

Saturday

           E2MOM FOR 16 MINUTES 

8 Deadlifts ( 155/105 )

8 Burpees 

24 air squats

           CLOSER - Partner 

:30 second sit up

:30 second heavy hold