Friday 9/30/22

 3 rounds for time 

100 DUBS 

50 DB Snatches (50/35)

20 pull ups

Wednesday 10/1/22

 CONDITIONING for time:

50 DUBS

then

21-15-9

Deadlifts (225/155)

HSPU

THEN

50 DUBS

then

9-15-21

Power cleans (135/95)

Goblet squats 

Then

50 DUBS

* 20 minute time cap

Tuesday 9/27/22 Jerry Swinger

 Strength: Bent over rows

            “Jerry Swinger”

For time:

30 wallballs 

30 KB swings

60 DUBS 

30 KB swings 

30 wallballs 

Monday 9/26/22 Burptacular

             BURPTACULAR

10-9-8-7-6-5-4-3-2-1

Burpees

Thrusters

Burpees

KB SDHP

burpees

KB swings

Sunday 9/25/22 partner wod

 

WOD

“WIPED CLEAN”

with a partner for time

150 clean & jerks 

Every 2 minutes starting at 0:00 - 10 wallballs each

* wallballs can be done together 

(135/95)

Kettlebell swings

 

Saturday 9/24/22 Emom DL + KB

 Emom-6

7 deadlifts 

7 kb swings 

Rest 2 minutes

Emom-5

5 deadlifts

5 kb swings 

Rest 2 minutes 

Emom-4

3 deadlifts 

3 kb swings 

* add weight each round

Friday 9/23/22 Kelly

 5 rounds for time

30 wallballs 

30 box jumps

400 meter run

Double taps

A sub for double unders

Thursday 9/22/22 DT

                  DT

     5 rounds for time

12 deadlifts

9 hang power cleans 

6 push press

Rx 155/105

Wednesday 9/21/22

 

Monday 9/19/22 Andi

 

Saturday 9/17/22

 Strength: Bench press drop sets

Conditioning: 6 rounds for time 

     6 heavy rack pulls

     16 DB snatches

     60 second wall sit

Friday 9/16/22

 Conditioning: 5 rounds for time 

     8 goblet squats 

     16 DB snatches

     32 DUBS

Thursday 9/15/22 Helegrace

    Helegrace 

For time: 3 rounds

 run/row 400

21 KB swings

12 pull ups

10 clean&jerk

Wednesday 9/14/22 S.O.S

 Strength: Front squats - 5-5-4-4-3-3  

Conditioning: S. O. S.

5 rounds for time:

 Every 4 minutes

       60 DUBS

       30/21 calorie row

       10 thrusters ( 95/65)

Tuesday 9/13/22 partner

 #1. AMRAP-6

       100 meter sled push

       Kettlebell swings 

Rest 3 minutes

#2. AMRAP-6

       100 meter farmer carry

       Ground to overhead

Rest 3 minutes 

#3. AMRAP-6

       50 dubs

       Ab mat sit-ups or roll outs

* partner A does starts w/ first movement while partner B does as many reps of second movement. Switch when partner A finishes

Monday 9/12/22 Cardio!

                      For Time:

     75-60-45-30-15

Double unders

      500-400-300-200-100

Row

      25-20-15-10-5

DB Snatched (50/35#)

Sunday 9/11/22 Deadlifts + KB swings

 Strength: box squats. 

Conditioning: EMOM X3

#1. Emom-6

      7 deadlifts ( light weight)

      7 KB swings 

Rest 2 minutes 

#2. Emom-5

      5 deadlifts ( add weight)

      5 KB swings

Rest 2 minutes

#3. Emom-4

      3 deadlifts (heavy)

      3 KB swings 

      

Saturday 9/10/22 Holleyman

 30 Rounds for time 

5 Wallball shots

3 Handstand push ups

1 Power clean 225#

Last time: Ruthie 60# -48:37

Mo 70# - 48:37

Su 90# - 49:38

Wednesday 9/7/22

 AMRAP-12

Min.1: 5 Bear complexes

Min. 2: 50 DUBS

-Rest 5 minutes

AMRAP-12

Min.1 : 5 power snatches 

Min. 2: 10 lateral BB burpees

Tuesday 9/6/22

 For time:

400 meter row

21 KB swings

21 goblet squats 

21 push press 

400 meter row

15 KB swings 

15 Goblet squats 

15 push press 

400 meter row

9 KB swings

9 Goblet squats 

9 push press 

Deadbug

 

Sunday9/4/22

 Matty’s Sunday Special 

TBA

Saturday 9/3/22 EMOM-15

 Every minute on the minute for 15

- minute 1: 5 Power cleans

- minute 2: 10 knees to elbows

- minute 3: sled push

Finisher: Tabata Bicep curls

Friday 9/2/22 SDLHP

 

Thursday 9/1/22