Saturday- Deck of Cards

      DECK OF CARDS

Hearts- sit ups

Clubs- squat jumps

Diamonds- ground to overhead 

Spades- Kettlebell swings

Joker #1- run 400 meters

Joker #2- 50 burpees

Friday

           BURPEE RANDY

     75 Power snatches (75/55#)

3 burpees every minute on the minute

*start with burpees

Thursday

 Strength- box squats 10-8-6-4-2 adding weight 

Partner Wod 

60-40-20-10

Row for calories 

* partner holds plank

Switch every 10 calorie 

Thrusters (95/65)

* partner holds wallsit

Finisher: 3 rounds 

30 DUBS

30 strict sit ups

Wednesday

 Conditioning:

          Every 4 minutes for 4 rounds

40 DUBS

20 Cal. Bike 

10 DB Snatches

70/50#

Tuesday

 

Monday

 For time:  21-15-9

     

Sunday

 5 rounds for time

20 weighted box step ups 20” (50/35#)

10 Powercleans (135/95)

20 weighted box step ups

10 power snatches 

Finisher: 3 sets of 8x 20/10 seconds

Double unders/singles

REST 1MINUTE

Sit ups 

REST 1 MINUTE

Burpees

😅

Saturday

Wod #1  10 Rounds for time

     5 Bench press

20 meter heavy object carry

     5 Deadlifts

20 meter heavy object carry

Wod #2.

100 wallballs 

30 seconds work/ 30 seconds rest

Friday

 

Thursday Amrap X 3

 Warm up 3 rounds:

30 sec squats 

30 sec ground to overhead w/ plate

30 sec hang from rig

Amrap -6

   6 power cleans (115/75)

   25 squats 

          Rest 90seconds

Amrap-6

   6 power cleans ( 135/95)

   25 Dubs

          Rest 90 seconds

Amrap-6

   6 power cleans (155/115)

   25 wall balls 

Wednesday

 

Tuesday

 

Monday EMOM

        EMOM- 24

Even: 5 Front squats (115/75#)

          5 push press

Odd: 10 Wallballs

         10 KB swing (53/35)

BURPEE CHALLENGE DAY6

Sunday

 

Saturday LYNN’s BIRTHDAY WOD

        AMRAP- 51

Every 51 seconds 1 Power clean (95/65) adding 1 powerclean every 51 minutes

51 HANDSTAND PUSH UPS

51 DUBS/SINGLES

51 SIT UPS

51 KB SWINGS

51 BOX JUMPS

51 WALKING LUNGES

51 DB SNATCHES

51 PULL UPS

51 DUBS/ SINGLES

Friday -Pool of sweat

 E6MOM for 30 minutes

       400 meter run/row

4 thrusters 

6 front squats

       25 DUBS / Singles 

       10 toes to bar

Burpee challenge Day 2

 

Thursday Deadlifts

 #1. Burpee challenge Day #1

       100 Burpees 

Conditioning: 7 Rounds for time 

       5 Deadlifts ( adding weight each round)

       10 Ballslams

       200 meter Farmer Carry

 Finisher: 50 Sky touches - feet on bench

Wednesday -AMRAPS+EMOMS

 

Strength: power snatch

Tuesday

 

Morrison - Hero Wod

 

           

Sunday

Strength: Deadlift

———————————————

Saturday

 

Partner finisher: As many calories in 15 minutes

     Partner 1- Row

     Partner 2- Does 15 wallballs + 15 sit ups

* switch when partner 2 finishes

Friday

 

HOOCH

           Hooch - 5 rounds for time 

11 Deadlifts (275/205#)

14 Single arm DB Thrusters ( 50/35#)

* every 2 minutes - 150 feet sled push

Wednesday

 

Tuesday AMRAP

           AMRAP-10

15 TTB

10 Deadlift

5 Snatches 

135/95#

Cardio Assault Bike 😁 5 rounds

15 sec sprint 

15 sec rest

15 sec sprint 

15 sec rest

15 sec sprint 

15 sec rest

15 sec sprint 

Rest 2 minutes

Monday- Chipper

 

Strength: Power Snatch 1 RM

Hanging around

 

Sunday

 Strength: 3 rounds 

10 pull ups

15 sit ups + 15 back extensions 

Metcon 

10 Rounds for time 

In Teams of 2

     

Saturday- Death by back squats

 #1. Annie

50-40-30-20-10

     Dubs

     Abmat sit-ups 

#2. Death by back squats

EMOM- until failure

1 squat the first minute, 2 squats the second minute, 3 squats the third minute …….

* Last time-

Ruthie-17 rounds W/45#

Mo- 15 rounds W/55#

Su- 18 rounds W/65#

BD- 19 rounds W/85#

Friday - Christina

          Christina

AMRAP -20