Sunday

        AMRAP-18

Run / Row 400

7 thrusters (43/29kg)

4 deadlifts (102/70kg)

Finisher: Annie

50-40-30-20-10

Sit ups

Dubs

Saturday

 

Friday

 

Thursday

 

Wednesday

 

Sunday

 

Deck of Cards

Kb swings

Push ups

Kb sumo deadlift high pulls

Kb goblet squats

#1 joker - 400 meter run/row

#2 joker- 50 burpees 

12 days of Christmas 

Saturday

 4 rounds for time

14 weighted Russian twists (25/15)

12 DB snatches

6 Deadlifts 

24 dubs

Thursday - pick one

 

 

Sunday

 The General

10 rounds for time

200 meter Row

10 wallballs

6 Snatches (95/65)

Finisher:

5 rounds w/partner alternating

10 DB snatches

60 DUBS

Saturday

 

Thursday

 

Wednesday

 

Tuesday

 Conditioning:

In 3 minutes

75 DUBS

15 KB

Max Deadlifts ( heavy)

Rest 1 minute

* continue until you have reached 60 deadlifts

Monday

 

Sunday

#1. Bench press - 100 @65% 1 RM

     * every time you rerack do 15 squats

#2. Conditioning- AMRAP-18

     2 push press (65/95)

     2 goblet squat

     50 meter heavy sandbag carry

     4 push press

     4 goblet squats

     50 meter heavy sandbag carry

* continue adding 2 reps until time runs out

Saturday

 

Saturday

 

Option 2

Friday

 

Thursday

 Tabata strength

Finisher: 3 Rounds

10 DB snatches

20 sit ups

30 DUBS

Wednesday

 

Tuesday

 

 Strength: 10 minutes to find 1RM thruster

Saturday lung burner

 

Sunday - Deadlifts

 Warm up: 3 rounds

Tabata style- :30 work/:10 rest

Ssquats

GTOH

Hang from pull up bar

Conditioning WOD

Saturday

 Strength: Bench press (drop sets)

Conditioning: 4 K Row

     in teams of 4…

Row 200

Back extensions

Wall balls

Stone to shoulder

* rotate after 200 meters

Finisher: partner sit ups W/ medball

Friday - from HQ