Wednesday 3/30/22 slamballs then Tabata

 #1. 

#2. 

Tuesday 3/29/22 back squats

Strength: Box squats 5x3

Conditioning: for time

     25 back squats

     25 back extensions

     100 sit ups

     25 back extensions 

     25 back squats

Finisher: Fab abs

     30-25-20-15-10

      

     Weighted sit ups

     Renegade rows 

     Russian twists

    

Monday 3/28/22 chipper

 For time: 

   800 meter run/row/elliptical 

   60 alternating db clean&jerk (50/35#)

   30 ghd sit ups 

   60 wall balls

   30 ghd sit ups

   60 alternating db clean&jerk 

   800 meter run/row/ elliptical 

Sunday 3/26/22 pull ups

 Strength: pull ups

EMOM- 5

Max pull ups

Conditioning: 100 toes to bar

Emom- 4 burpees

* start with the burpees

Saturday 3/26/22 the Chief

 Strength: deadlift

Lynn- 175#

Mo- 115#

Jo- 75#

Conditioning: The Chief

5 rounds

Amrap-3

     3 Power cleans (135/95#)

     6 push ups

     9 squats

Saturday 3/26/22 Farmer Carry

 Strength:

Farmer carry w/trap bar

Length of turf adding weight each round 

Conditioning: Matts request

Friday 3/25/22 wallballs/snatches

 Strength: strict press - 3-3-3-3-3

Conditioning: 5 rounds for time 

          20 wallballs 

          20 DB snatches (55/35)

Thursday 2/24/22 “Death by lung failure”

 

* Row or run

Wednesday 3/23/22 EMOM-20

 EMOM-20 

Odd: 5 power cleans +5 air squats. 

Even: 5 deadlifts + 5 KB swings

135/95# bar /  53/35# KB

Tuesday 3/22/22 Row/DB snatch

 Strength: shoulder press 5-5-3-3-3-1

Conditioning: for time

10-20-30-40-50

Alternating DB snatch (53/35#)

Row for calories

* Finisher: 5 minutes sit ups

Monday 3/21/22 Jackie

         #1. EMOM-8

          Odd- hang from pull up bar 20 seconds

          Even- overhead plate hold 20 seconds

       #2. “Jackie”  for time

        1000 meter row

         50 thrusters (45#)

         30 pull ups

Sunday 3/20/22 Ivan the terrible

Strength: bench press -drop sets

 IVAN THE TERRIBLE

-60 seconds single jumps

50 air squats

50 push ups

50 sit ups

-60 seconds single jumps

40 air squats

40 push ups

40 sit ups

-60 seconds single jumps 

30 air squats 

30 push ups 

30 sit ups 

-60 seconds single jumps

20 air squats

20 push ups

20 sit ups

- 60 second single jumps

10 air squats

10 push ups

10 sit ups

** 60 second single unders sub= 60 second run, row or bike

Cash out: Wall sit - 5 minutes

Saturday 3/19/22 deadlift wall ball

Matt + Kate…. 95#,115#,135#

Lynn + Mo… 85#,105#,115#

Jo…. 55#65#75#

Saturday 3/19/22 Irish exit

 

3/17/22 St Paddy’s day chipper

 

Wednesday 3/16/22 GTOH, burpees,dubs

 For time:

21-18-15-12-9-6-3

Ground to overhead (plate or bar)

5 burpees + 30 dubs after each round

Tuesday 3/15/22 Deadlifts

 #1. Strength: Deadlifts 5-5-5-5-5

 #2. Conditioning: AMRAP -15

5 deadlift 

15 wallballs 

100 meter farmer carry

   #3. Finisher: 50 medball cleans

Monday 3/14/22 MACHO MAN

 

Sunday 3/11/22

 Teams of 4 for time 4K ROW

Rotating every 200 meters

#1. Row

#2. KB swings

#3. SDLHP

#4. Static plate hold

Saturday 3/12/22… 22.3

 

Wednesday 3/9/22

 10 Rounds for time

5 cleans

5 bench

8 pull ups

 

Sunday 3/6/22 Daniel

 

Saturday 3/5/22

 Open WOD 22.2

ABS OF STEEL

 

Wednesday 3/2/22 - wallball, SDLHP, push press, row

 3 Rounds for time:

30 wallballs

30 SDLHP

30 push press

30 calorie row