Wednesday- Partner Wod

 

Tuesday

 

Sunday

 Conditioning: 5 rounds for time

       10 DB snatches

       45 meter farmer carry

       10 wallballs

       45 meter farmer carry

Finisher: ANNIE

for time:   50-40-30-20-10

       DUBS

       Sit ups

Murph

           Murph

1 mile run

100 pull ups

200 push ups 

300 squats

1 mile run

 

Friday

 From HQ

Thursday

 For time:

30 Powercleans (115/75)

30/21 Row

25 STOH

25/18 Row

20 Thrusters

20/15 Row

Strength : 1RM Powerclean

Wednesday

 

Monday - Deadlift Ladder

 Conditioning for time:

1-2-3-4-5-6-7-8-9-10 Deadlifts (185/135)

1 Round of Cindy

* Cindy= 5 pull ups 10 push ups 15 air squats

Ladder or team wod

Clean Ladder:

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

Power cleans

25 Dubs + 5 burpees

* add weight on the evens

Team Wod:

 100 DUBS (400)singles- one partner at a time

50 power cleans ( one at a time)

100 meter farmer carry (both)

50 push press ( one partner at a time)

100 sit ups (both)

50 medball over shoulder ( one partner at a time)

100 DUBS/ 400 singles ( one partner at a time)

Finisher: Tabata DB floor press/ weighted sit ups

Saturday from Strive

 

40/32 row

30/24

20/16

Friday - MCGEE

 

Thursday “75 MPH”

        For time: “75 MPH”

75 power cleans (135/95)

Every 2:00 starting at 0:00 do12 weighted medball sit-ups 

Wednesday

        4 Rounds for time

8 power snatches

10 burpees

8 clean& jerks

10 burpees 

REST 1 MINUTE

Monday

 EMOM- 24

Even- 5 front squats (115/75)

          10 wallballs 

Odd- 5 Jerks (115/75)

         10 KB Swings

Or this one ————-

 CAPTAIN THUNDERPANTS 

10 rounds

200 meter row 

10 burpees 

5 Powercleans (135/95)

Time cap-24 minutes

Sunday- Mother’s Day WOD

 Conditioning for time:

     400 meter run /row

     Then- 5 rounds

          5 Deadlifts + 25 DUBS/ 50 singles

     400 meter run / row

     Then- 5 rounds

          5 Powercleans +25 DUBS/50 singles

     400 meter run / row

     Then 5 rounds

          5 Snatches + 25 DUBS/50 singles

     400 meter Run / row

Saturday

 

Farmer carry was 100 meters

Saturday

 Strength: Box squats

Metcon: 4 Rounds for time

     8 Snatches 95/65

     10 Burpees

     8 Powercleans 95/65

     10 Burpees 

    

  

Partner Wod option

Friday

 FOR TIME in this order

     100 Hang power snatches (65/45)

     100 Shoulder press 65/45

     100 Sumo deadlift high pulls 65/45

     100 Front squats 65/45

Thursday

 

Wednesday

      EMOM-16

Monday

 7 Rounds for time:

     7 shoulder press

     7 KB swings

     7 SDLHP

     Farmer carry - 100 meters

Sunday- Matty special

 TEAMS OF 4

Row 4000 meter

#1- Row 200

#2. GTOH w/plate

#3. Russian twists

#4. GHD hold with weight

* Athletes rotate every 200 meters

Saturday

 A twist on Thursdays wod 

For time: 

RUN 400 meter

5 rounds 

     5 Deadlifts + 20 DUBS

RUN 400 METERS

5 rounds

     5 Power cleans + 20 DUBS

RUN 400 METERS

5 Rounds

     5 Snatches + 20 DUBS

Saturday partner

 

* sub thrusters- GTOH

Cash out: max pull ups 4 attempts 

 

Friday

 

Holleyman crew

 Holleyman- Matt-27:14 / 125#, Kristen 28:10/ 65#, Lynn - 28:17/ 75#, Mo- 29:36/ 65#

Friday- HOLLEYMAN

* last results:

Matt + Lynn - <27:00 w/95#

Mo- 27:08 - 27:08 w/65#

Thursday

 Strength: box squats 1 RM

Conditioning for time:

Run/ row 400 meters 

Then  5 rounds

     5 front squats

     20 Dubs

Run/ row 400 meters

Then 5 rounds

     5 back squats 

     20 Dubs

Run/ row 400 meters

Then 5 rounds

     5 thrusters 

     20 Dubs

Push up challenge: do 10 push ups

Wednesday

 

Monday

 For time:

Tabata back squats (65/95)

*Continue until 100 back squats are completed 

** tabata: 20 seconds work/ 10 seconds rest