Sunday- HYROX

           HYROX ENGINE

     ANRAP-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 

 

Saturday

   6 rounds for time

6 Deadlifts adding weight every 2 rounds

10 Burpees

60 second walk sit

10 TTB

Sled day

    10 rounds

Sled pull/ push

30 second hang

10 step ups

Wednesday The Suze

         6 Rounds for time 

6 Deadlifts

10 Burpees

60 second wall sit

10 TTB

        Closer w/partner

Partner 1 does farmer carry 50 meters

Partner 2 hold loaded barbell until partner returns

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