Farmer Carry

 #1. Strength- Farmer carry (50 meters)

          5 attempts to find heaviest weight

#2. Conditioning: ABS ON FIRE

          EMOM until 100 TTB completed

          Even: 7 DB Bench press + amrap TTB

          Odd: Rest

#3. Fnisher: Flight simulator 

10-20-30-40-50-60-70-80-90-100

DUBs

Saturday

Conditioning (3 AMRAPS)

#1. AMRAP-6

          5 Deadlifts 

          10 KB swings

Rest 1 minute 

#2. AMRAP- 6

          5 Power cleans

          10 jump squats 

Rest 1 minute

#3. AMRAP-6

          5 Snatches

          10 sit ups

Finisher……. Dubs and DB snatches

Open Wod 17.5

 

Thursday

 

Tuesday from HQ

 

Sunday Team Wod

 Row 3000 meters

Partner 1 rows

Partner 2 does wall sit

Partner 3 does DB snatches

Switch every 200 meters until you get to 3000 meters

Saturday

 Conditioning:

#1. 

  #2. 

100 DUBS

then….

6 Rounds:

5 Front squats (135/90)

10 pull ups

15 Deadlifts (135/90)

Friday

 EMOM-10

1 Clean

3 Burpees 

5 squats

Thursday

5 ROUNDS FOR TIME 12 Wallballs 24 DUBS 12 SDLHP HEAVY CARRY 100 meters Or this one 5 ROUNDS FOR TIME 10 BURPEES 10 HPC (95/65) 10 WALLBALLS 10 SDLHP 20 DUBS

Tuesday

Sunday

strength: Bench press Conditioning: JACK

Saturday

Friday

Tuesday

 

Monday

 

Sunday

#1. Shoulders

        Amrap 10

25 dubs

10 pull ups 

25 dubs

10 wallballs 

Then

Saturday

 

MURPH

 

Sunday

 

Saturday- Row 2k

 Conditioning: for time

Row 2 K

*emom- 5 KB swings

Thursday

      10 Rounds for time

30 DUBS

8 DB snatches

7 powercleans

Or……

       3 Rounds for time

10 Power cleans (95/65)

200 meter farmer carry (50/35)

10 DB snatches 

Sunday- Murph prep

      Murph prep

Amrap-7

Run 200 meters

10 pull ups

* Rest 3 minutes 

Amrap-7

Run 200

15 push ups

* Rest 3 minutes

Amrap-7

Run 200

25 squats

Sunday

      KEEP IT AT 100

For time: 100 shoulder press (65/95)

*emom- farmer carry 50 meters

OR…….

Saturday

      Wod

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

KB Swings

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

Deadlifts

* 10 TTB btw Rounds

Thursday

 

Wednesday

 WOD for time:

60 Clean & jerks

   * EMOM - 10 Wallballs 

Thursday

           5 Rounds for time

50 DUBS

10 Deadlifts

200 meter run

* add weight each round 

Power Cindy

 

Saturday

 

Or

Thursday

 

Tuesday- Overhead squats

 

Monday

 

Sunday- bench press

 Strength: Bench press 100

     * 15 squats when you rack bar

Metcon 30 sec on/ 30 sec rest

     100 sit ups

     100 DB snatches

     100 wallballs

     100 box step ups

10 rounds for time-

     30 Dubs

     6 Shatches

     9 Wallballs 

The chief gone bad

         5 Rounds

Amrap-4

3 power cleans

6 pushups 

9 squats

12 Deadlifts

Rest 2 minutes

135/95#

* 2 minute rest btw rounds

FINISHER:

Friday

 

Thursday

Wednesday

 

Sunday results

 

Sunday

 

OR…………

Saturday

 AMRAP- 15

21 abmat sit ups

15 calorie Row

9 Deadlift. 

CLOSER- EMOM 10

30 Dubs

3 Power cleans 

Thursday

 

Last time 3 minute rests

Lynn- 25:29

Mo- 26:52

Wednesday

 

Sunday Deadlifts

Choose one

Saturday

 

For time:

10 power cleans (95/65)

200 meter Farmer carry (50/35)

10 DB snatches

10 power vleans

200 meter Farmer carry 

10 DB snatches

10 power snatches 

200 meter farmer carry

Thursday

 For time: 5 rounds 

10 wallballs 

10 deadlifts 

100 singles/25 dubs

Saturday 4/6

 Strength: shoulder press 3x3 climbing

Conditioning:

 EMOM10 alternating 

     20 ball slams

     15 Russian twists W/ medball

1 minute rest

5 Rounds for time

     7 burpee deadlifts

     14 shoulder press

     21 sit ups

     

Sunday

      10-9-8-7-6-5-4-3-2-1

Power cleans

*10 wall balls btw

Strength: Box squats 5-5-5-3-3-3

Friday

        GRANNIE

50-40-30-20-10

DUBS

SIT UPS

CLEANS (95/65)

STRENGTH- BOX SQUATS

Thursday

 From HQ

Thursday

 

Wednesday

 

Tuesday

 

Sub run for row 400 meters

Sunday results

 

Sunday

 E3MOM

75 Dubs

15 KB swings

Amrap deadlift in remaining time

REST 1 minute

Strength: Bench

Drop sets

Saturday results

 

Saturday

        HOLLEYMAN

Last time: