Sunday

        AMRAP-18

Run / Row 400

7 thrusters (43/29kg)

4 deadlifts (102/70kg)

Finisher: Annie

50-40-30-20-10

Sit ups

Dubs

Saturday

 

Friday

 

Thursday

 

Wednesday

 

Sunday

 

Deck of Cards

Kb swings

Push ups

Kb sumo deadlift high pulls

Kb goblet squats

#1 joker - 400 meter run/row

#2 joker- 50 burpees 

12 days of Christmas 

Saturday

 4 rounds for time

14 weighted Russian twists (25/15)

12 DB snatches

6 Deadlifts 

24 dubs

Thursday - pick one

 

 

Sunday

 The General

10 rounds for time

200 meter Row

10 wallballs

6 Snatches (95/65)

Finisher:

5 rounds w/partner alternating

10 DB snatches

60 DUBS

Saturday

 

Thursday

 

Wednesday

 

Tuesday

 Conditioning:

In 3 minutes

75 DUBS

15 KB

Max Deadlifts ( heavy)

Rest 1 minute

* continue until you have reached 60 deadlifts

Monday

 

Sunday

#1. Bench press - 100 @65% 1 RM

     * every time you rerack do 15 squats

#2. Conditioning- AMRAP-18

     2 push press (65/95)

     2 goblet squat

     50 meter heavy sandbag carry

     4 push press

     4 goblet squats

     50 meter heavy sandbag carry

* continue adding 2 reps until time runs out

Saturday

 

Saturday

 

Option 2

Friday

 

Thursday

 Tabata strength

Finisher: 3 Rounds

10 DB snatches

20 sit ups

30 DUBS

Wednesday

 

Tuesday

 

 Strength: 10 minutes to find 1RM thruster

Saturday lung burner

 

Sunday - Deadlifts

 Warm up: 3 rounds

Tabata style- :30 work/:10 rest

Ssquats

GTOH

Hang from pull up bar

Conditioning WOD

Saturday

 Strength: Bench press (drop sets)

Conditioning: 4 K Row

     in teams of 4…

Row 200

Back extensions

Wall balls

Stone to shoulder

* rotate after 200 meters

Finisher: partner sit ups W/ medball

Friday - from HQ

 

 

Thursday

 For Time:

100 STOH*

* EMOM 15 DU

Rest 5 minutes 

75 SDLHP*

*EMOM 10 squats

Rest 5 minutes 

50 HPC*

*EMOM 5 burpees

Add weight after each new lift 

Tuesday

 

Tuesday

 Conditioning 

Finisher: 10 rounds w/partner

              10 DB Snatches (50/35)

               30 DUBS

Sunday

 

Sunday

 Deadlift ladder

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

Deadlifts adding weight on even rnds

25 Dubs + 5 burpees

Or…….

Saturday- Partner

 

95/65 PC /  53/35 goblet squats

Finisher: Wallballs and Burpees 😳

Black Friday

 Conditioning: 7 Rounds for time

           200 meter run / row

           10 Deadlift

           10 Wallballs

Another option: Partner up

Thanksgiving with the Girls

 

Wednesday

 

Sunday- Pistachio Martini

 Strength- Box squats

Conditioning 

5 Rounds for time:

20 weighted box step ups 20”(35/50#)

10 powercleans(95/135)

20 weighted box step ups

10 power snatches

Last time: 

Saturday

 

Friday

 

Thursday

 

Wednesday

 

Tuesday

 

Thursday- squats

 For time:

Run/row 400 meters

Then do…….

   5 rounds 

5 front squats + 15 dubs/45 singles

Run/row 400 meters

Then do…..

     5 rounds

5 back squats + 15 dubs/45 singles

Run/row 400 meters

Then do…..

     5 rounds

5 overhead squats + 15 dubs/45 singles

Wednesday

 

Tuesday

 

Monday

 Strength: Box squats

* sled push - down and back 4 times 

Sunday

 Strength:

Push press: 3-3-3-2-2-2-1-1-1

Conditioning: 4 Rounds for time

     20 power cleans

     40 DUBS

     100 meter farmer carry

    

Sunday

 Pick a hero day…….