Tuesday- Double deadly

 5 RFT

40 DUBS

12 double dumbbell deadlifts (50/35#)

40 DUBS

12 alternating dumbbell snatches (50/35#)

Monday AMRAP-20

 Warm up: 400 meters on treadmill @ highest incline

AMRAP 20-

5 Thrusters 

7 Hang power cleans

9 sumo deadlift high pulls

Rx- 95/65

Sunday - Deadlifts

 Warm up 3 rounds:

10 squats

10 kb swings

Conditioning: emom x3

#1. Emom-6

       7 Deadlifts ( light weight)

       7 kb swings 

   Rest 2 minutes- add weight

#2. Emom-5

       5 Deadlifts

       5 kb swings

   Rest 2 minutes - add weight

#3. Emom- 4

       3 Deadlifts (heavy)

       3 kb swings

       

Or this one…

TTB CHALLENGE- 40

Saturday

 Strength- pull ups

Conditioning- AMRAP- 12

     5 pull ups

     10 goblet squats

     15 Dubs

Finisher: 4 rounds 

     5 strict shoulder press

     60 second plate hold

Friday

 

Thursday- open wod 17.5

 Strength: Bench press

Conditioning: OPEN WOD 17.5

10 rounds for time

35 Dubs

9 Thrusters (95/65)

Scaled: 

35 singles

9 thrusters (65/45)

Wednesday

 

Monday “Michael”

Sunday wod

 

Kendra ❤️ todays wod!

Sunday

 

TTB CHALLENGE: 30 reps

Saturday-EMOM-20

 Emom-20

Even: 5 power cleans + 5 squats

Odd:  5 Deadlifts + 5 push ups

(135/95)

Wednesday - cardio

 For time:

Working 60 sec on : 30 sec off

   300 double unders 

     200 air squats

       100 burpees 

Conversion chart

 

Sunday

 Amrap x3

#1. Amrap-7

20 DB Snatches  (50/35)

20 Ab mat sit ups

Rest 2 minutes

#2. Amrap-6

10 Snatches (65/45)

10 squats

Rest 2 minutes

#3. Amrap-5

5 power cleans (95/135)

5 slamballs

TTB Challenge- 20

Thursday- Deadlift, row, wallball

 3 RFT - 1 minute per station 

-deadlifts (135/95)

-wallballs (20/14)

-row for calories

- rest

Finisher- AMRAP-2

Sit ups

Then- 3 RFT

Tank, wall sit, squats

Monday “ Life Alert”

 Amrap 4

21/15 calorie row

21 Toes to bar

21 Front squats (95/65)

Rest 4 minutes 

Amrap 4

15/12 calorie row

15 toes to bar

15 Front squats (115/85)

Rest 4 minutes

Amrap 4

9/6 calorie row

9 toes to bar

9 Front squats (135/95)

Sunday

Saturday

 Strength: Box squats

Conditioning: Captain Thunderpants 

10 Rounds 

200 meter row

10 bar facing burpees

5 Power cleans (135/95)

Time cap- 24:00

TTB challenge- 10

Friday

 

Thursday- the chief

 Warm up- ANNIE

50-40-30-20-10

DUBS

SIT UPS

METCON- THE CHIEF

Wednesday

 

I’m 

Monday- Partner

 

Sunday