Monday

 From HQ:

Sunday- the Chief

         THE CHIEF

AMRAP-3  

   3 power cleans (135/95)

   6 push ups

   9 air squats

**Rest 90 seconds

Repeat 5 times

Saturday- partner wod

 AMRAP-15 

Partner 1: rows for calories 

Partner 2: does 5 thrusters + 10 DUBS

Switch

* add 10 DUBS EACH ROUND

SCORE= total row calories

Finisher: 5 minutes to find 1 RM thruster

Friday

 

Tuesday

 

Sunday- partner wod

 AMRAP- 18 ( partners alternate)

Partner 1- Row for calories 

Partner 2- 1 round of:

                                     5 Clean & jerks ( 155/105, 135/95, 115/75)

                                    10 TTB

                                     15 wallballs 

Friday 23.1

 

Thursday

 Strength: Rack pulls

Conditioning: AMRAP-18

     8 DEADLIFTS 

     25 DUBS

     3 HPC

Finisher: 3 rounds 

     20 Russian twists

     20 Abmat sit-ups 

     .60 plank

Wednesday

 Conditioning for time:

30 power cleans (115/75)

30/21 calorie row

Rest 3 minutes 

25 push ups

25/18 calorie row

Rest 3 minutes 

20 thrusters 

20/15 calorie row 

Finisher   30-20-10

              KB swings

              Wallballs

Monday 2/13/23

 

Sunday

 

          WOD

   “75 MPH”

For time:

75 Power cleans (135/95, 115/75 95/65)

* every 2:00 starting@ 0.00 complete 12 TTB OR KTE

  ( scale to 8 TTB)

Saturday- Hero wod

       

Friday

 

Thursday- squats

 Conditioning for time:

Row 400

   Then 5 rounds-

   5 back squats + 15 dubs

Row 400

   Then 5 rounds-

   5 front squats + 15 dubs

Row 400

   Then 5 rounds-

   5 squat cleans + 15 dubs

Wednesday

       Metcon: 3 Rounds for Time

10 Renegade rows

15 Goblet squats

20 Kettlebell swings

15 Plate GTOH

10 Wallballs

       Strength: Bench press

Tuesday

      AMRAP-20

Row for calories 

Every 2 minutes starting at 0

15 box jumps alternating with 15 wallballs

Monday - “KARABEL”

 10 Rounds for time 

3 Snatches (95/65)

15 Wallballs (20/14)

Time cap- 24:00

Sunday- Partner

      Partner Wod

60-40-30-20-10

Row for calories 

Switch every 10 calories (partner holds plank)

Then….

Powercleans

Switch every 10 reps ( partner is holding wall sit)

Finisher- Tank + heavy object carry

Saturday 🥶

 Warm up: 400 meters - highest incline on treadmill

3 Rounds for time

20 Front squats (95/65)

20 Sumo deadlift high pulls (95/65)

10 TTB/ V-ups

TTB challenge- 50

60 second plank

Friday

 

Thursday 3 Bars of Death

Thursday- Dukes of Hazard

 Strength- shoulders

       METCON

8 rounds for time 

6 Sumo deadlift high pulls (85/55)

6 Burpees

6 Thrusters (85/55)

6 V ups

Wednesday