Sunday

 Metcon: AMRAP-12

30 Dubs

20 slamballs (30/20)

10 Snatches (75/55)

Rest 5 minutes

1 RM powerclean

Saturday

 Conditioning: AMRAP X3

#1. EMOM 6

      7 deadlifts (light weight)

      7 KB swings

rest 2 minutes 

Add weight to your bar

#2. EMOM 5

       5 deadlifts 

       5 KB swings

Rest 2 minutes 

Add weight to your bar

#3. EMOM 4

       3 deadlifts

       3 KB swings

Finisher: Tabata abs

 

Friday CARDIO!!!!!

 #1. Amrap-10 

     50 meter sprint sled ( no weight)

     10 KB swings

Rest 3 minutes

 #2. 150 DUBS/ 450 Singles

Rest 3 minutes 

#3. Amrap- 10

     15 wallballs

     10 snatches (empty bar)

Thursday

 AMRAP- 16

3 Hang Powercleans (135/95)

6 Shoulder to overhead (135/95)

80 meter sled push

Finisher: Tabata: push ups

Option:2

Wednesday- Open WOD 17.5

 10 Rounds for time

35 DUBS

9 Thrusters (95/65)

Scaled:

35 Singles

9 Thrusters (65/45)

Tuesday- FORE

 

Monday

       6 rounds for time:

10 thrusters (95/65)

8 push ups

Row 259/200

No lingering

 

The sign says “ this is a popular piece of equipment No lingering if your not using it” 

Sunday

       PARTNER WOD

60-50-40-30-20-10

Tank push/pull

Wall ball / thrusters 

Hang power cleans

Push ups

Strength: 1RM power clean

———————————————————

Or this one 

Partners:

4 Rounds for time

20 Power cleans (95/135)

40 TTB

60 wallballs 

Saturday

      AMRAP-18

12 Deadlifts (185/125)

18 weighted sit ups (30/20)

Plate hold overhead ( 1 minute)

Thursday

 10-9-8-7-6-5-4-3-2-1

Deadlifts (adding weight each round)

25 DUBS

400 meter row or 80 yard sled push

Wednesday

Monday

 

Mattys sunday special

 Strength: Bench press- drop sets

Conditioning: Mattys Sunday special

     Team Row: 4 K

* athletes switch every 200 meters

     Row 200

     Back extensions 

     Dubs/Singles

     Slamballs

Saturday

      NEW YORK MINUTE - partner wod

150 wallballs

100 DB snatches

100 Deadlifts

* partners switch every minute

Or

EMOM- 24

Even- 5 front squats (115/75#)

          5 push jerks

Odd- 10 wallballs 

          10 KB swings

Friday

 

Thursday

 #1. Strength: shoulder press

       3 rounds:

Amrap-1 minute shoulder press

Rest 1 minute and add weight

#2. Conditioning: 12 minutes Amrap

       7 Clean and Jerk 

       30 air squats

       15 Abmat sit ups

#3. Stamina: 4 rounds

       50 dubs

       Rest 30 seconds btw rounds

Wednesday

 From HQ

     

Monday- AMRAP 18

 AMRAP -18

5 thrusters (95/65)

10 box jumps

10 dumbbell snatches (53/35)

Sunday

 Option 1….  

Option 2…. 

Saturday

 

Strength: pull ups

Max unbroken- 4 rounds

Friday

 AMRAP - 20

21 KB swings (32/24kg)

21 sit ups

800 meter run/1000 meter row

Thursday

      21-18-15-12-9-6-3

Deadlifts- climbing in weight each round

5 burpees + 30 DUBS after each round 

Wednesday

 

Sunday