Friday EMOM

 EMOM-25 alternating

Min 1. 30 KB swings

Min 2. 30 Dubs

Min 3. 20 wallballs

Min 4. 10 cal row

Min 5. Rest

Thursday EMOM

 From Stride

EMOM-3 for 21 minutes (7 rounds)

10 cal. Ass bike 

10 Deadlifts (225/155)

50 DUBS

Jons wod

4 rounds for time:

7 bent over rows

7 power cleans

7 shoulder press

200 meter farmer carry

10 cal. Ass bike

Jon-15:04

Mo- 17+ 

Wednesday

 

Finisher: Tabata push ups

Tuesday- HQ

 

Monday- Nancy

        Nancy

5 rounds for time

400 meter run

15 Overhead squats 95/65

Sunday EMOM-3

 EMOM-3

75 DUBS

15 KB swings

Power cleans ( in remaining time)

- rest 1 minute

Continue until you’ve reached 75 power cleans

Saturday Partner

 Partner WOD

For Time:

100 DL (135/95)

80 Wall balls (20/14)

60 TTB

20 Power Snatch (95/65)

Every minute 10 synchro air squats

OR

Partner WOD

AMRAP 5

5 DL (155/105)

5 Wall balls (20/14)

AMRAP 5

5 TTB

5 Air squats

AMRAP 5

5 Snatches (95/65)

5 Burpees

Each partner does 5 of each movement

Thursday

 

Wednesday

 

Monday

 

Sunday

 #1. Inman mile

#2. Jons Wod

EMOM-3

      75 DUBS

      15 KB swings

      Max deadlift

      Rest 1 minute

* continue until 60 deadlifts

Saturday

 Strength: Bench press / Drop sets

Conditioning:

Finisher: Heavy object carry / renegade rows

Carry heavy object one length of turf/ do 10 renegade rows, carry object back. 

Rest 1:1

4 rounds

Friday

 

Thursday

 #1. EMOM-10

Even: 5 touch and go deadlifts (pick load)

Odd: 30 DUBS

#2. 3 rounds:

20 alternating DB snatches 

20 sit-ups 

#3. Amrap-10

25 meter sled push

25 meter heavy object carry

Wednesday

 

Tuesday

 

Monday

 

Sunday

 #1. Annie

       50-40-30-20-10

Dubs

Sit-ups 

#2. Amrap 6 X 3

Amrap-6

       7 Deadlifts

       25 wallballs 

Rest 60 seconds add weight

Amrap-6

       7 deadlifts 

       25 KB swings

Rest 60 seconds add weight

Amrap-6

       7 Deadlifts 

       25 DUBS

Saturday

 

Jons wod

 Every 3 minutes

75 Dubs

15 KB swings

Max deadlifts

1 minute rest

Repeat until you reach 35 deadlifts

Thursday- HOOCH

        Hero Wod - HOOCH

5 Rounds for time 

11 Deadlifts (275/205)

14 single arm thrusters (50/35)

*every 2 minutes 50 meter sled push

Time cap: 20 minutes 

Wednesday

        Five and Dime

10 rounds:

7 bar facing burpees 

5 Push jerks (135/95)

30 Dubs

       Finisher

4 rounds:

20 bent over rows

15 bar curls

:30 seconds overhead hold

Tuesday

 Wod: The Clean up 

AMRAP-10

1,2,3,4,5,6,7,8,9…..

Powercleans (155/105)

Lunges (L+R=1)

* keep adding reps until time runs out

Strongman Wod:

3 rounds each for time

Sled push 25 meters ( one length of turf)

Sandbag/heavy object carry 50 meters

Sled push 25 meters

* partner up and one work, one rest

** start with sled at one end and sandbag at other end. Push sled one length, pick up sandbag - carry down and back. Push sled back to start. Rest.

Monday

         

Sunday Partner Wod

                NEW YORK MINUTE

150 Thrusters (65/45)

100 Box jumps / weighted step ups

100 Deadlifts 

* Partners switch every minute 

 

Saturday

 Warm up: 3 rounds

       15 DB snatches

       15 sit ups

Conditioning: 5 Rounds for time

       10 TTB

       10 Snatches (95/65)

       10 Wallballs (20/14)

       40 Double unders 

Strength: DB floor press

Friday

 

Thursday

 Amrap-6

     7 Deadlifts

     10 KB swings

     Rest 1 minute

Amrap-6

     7 Powercleans

     10 squats

     Rest 1 minute

Amrap-6

     7 Snatches 

     10 sit ups