Monday

 Conditioning Wod: 10 rounds

       8 Bench press 

       8 Bent over Rows

       8 Thrusters 

Closer -  20-15-10-5

Wallballs 

Kettlebells

Heavy carry 100 meters

Sunday

 Warm up: 

AMRAP-10 

LADDER- 5-10-15-20-25……

     Wallballs 

5 DB HPC between every set of wallballs

CONDITIONING:

Quality core work

       EMOM-15

Min.1. Max sit ups

Min.2. Rest

Min.3 plank

Min.4. Rest 

Min.5. Max leg lifts 

Min.6. Rest

Min.7. Max Russian twists

Min.8. Rest

Min.9. Hollow rock

Min.10. Rest

Min.11. Max crunch

Min.12. Rest

Min.13. Max sit ups

Min.14. Rest

Min.15. Max flutter kicks

Saturday

 Jon’s Wods

#1. For time: 21-18-15-12-9-6-3

       Deadlifts (adding weight on even rounds)

        5 burpees + 30 DUBS

OR……

#2.    In 3 minutes

     75 DUBS

     15 KB swings

     Max deadlifts (heavy)

     Rest 1 minute

Continue until you reach 70 deadlifts

   

Friday

 

Lynn’s back

 

Still strong - 75# power cleans for todays wod

Thursday

 

Option #2.

Wednesday

 

Finisher: AMRAP-7

20 DB Snatches

20 Abmat sit-ups 

Monday

 From HQ

Sunday EMOM

 E4MOM for total of 24 minutes

15 wallballs

10 power cleans

15 KB swings

50 DUBS

Strength: 1 RM Thruster

Finisher - 4 rounds

10 bench press

10 renegade rows

Farmer Carry

 

Saturday

 

Finisher: 4 Rounds

Partner Farmer Carry- 100 meters 

Partner does wall sit

Friday

 WOD

75 wallballs

25 TTB

Rest 5 minutes 

#2. Wod

Thursday

 

Changed it up to 

          5 rounds for time 

10 heavy DB snatches

5 heavy Deadlifts

40 Abmat sit-ups 

50 dubs/100 singles

Rest 90 seconds

Thursday

 Lynn’s WOD 

AMRAP-7

     20 DB snatches

     20 sit ups

- rest 2 minutes

AMRAP-6

     10 Snatches 

     10 squats

- rest 2 minutes

AMRAP-5

     5 Squat cleans

     5 KB swings

Finisher: 10 Rounds

     9 thrusters

     35 DUBS/ Singles

Tuesday

 

Monday

 From Strive;

Saturday

 Strength: Bench Press - drop sets

Wod: Fight gone bad

Friday

 From CrossFit Kirkwood 

* barbell bear= 1 power clean+1 front squat+1 push press+1back squat+1 push press

Thursday

 

Wednesday

 

Or…..

 

      

Tuesday- Renegade rows

 For time: 21-18-15-12-9

Renegade rows

Weighted sit ups

* after every odd row do 25 DUBS

*after every even row do 100 meter farmer carry

Monday- Kelly

           Kelly - 5 rounds for time

400 meter run

30 Wallballs 

30 Box jumps (24/20)

Sunday-

 Strength: box squats

Conditioning: 5 RFT

       

Saturday- Deadlifts

 EMOM-6

       7 Deadlifts 

       7 KB swings

* Rest 1 minute  - Add weight 

EMOM-5

       5 Deadlifts 

       5 KB swings

*Rest 1 minute - Add weight 

EMOM-4

       3 Deadlifts

       3 KB swings

** start with a moderate weight and add weight every emom

-last time: Lynn, Matt, Kate did 150#, Mo 105#

Finisher: 4 rounds for time: partner farmer carry. First athlete does 200 meter farmer carry. 2nd athlete does sit ups. Switch 

Friday

 

Thursday

 Strength: pull ups

Conditioning: 10-20-30-40-50

       Alternating DB snatches (50/35)

       Goblet squats

       DUBS

Or Lynn’s WOD 

       #1. Amrap -7

20 alternating DB snatches

20 Abmat sit ups

 Rest 2 minutes

       #2. Amrap-6

10 snatches

10 squats

Rest 2 minutes 

       #3. Amrap-5

5 Deadlifts

5 Slamballs

Wednesday

 For Time:

   300 meter row

   30 wallballs 

   30 KB swings

   200 meter Farmer carry

   20 wallballs 

   20 KB swings

   100 meter heavy keg carry

   10 wall balls

   10 KB swings 

Sunday- the Chief

             Strength: Chesty

10-8-6-4-2 Bench Press

10 burpees after each round

* add weight each round

               

Finisher: 5 rounds

          :30 second wallballs

          :30 seconds wallsit

Saturday

 

Closer

20-15-10-5

Wallballs 

Kb swings

Heavy carry 100 meters