Tuesday

 

Sunday

 For time: 100 Bench press

     * every time you rack do 15 squats

For time: 100 pull ups

     * every time you rack do 30 Dubs

Saturday

 

Finisher:

 

Thursday

Or this one:

Sunday

 AMRAP- 10

     30 DUBS

     20 Stone over shoulder

     10 Burpees

Rest 60 seconds 

AMRAP-10

     30 Dubs

     20 KB Swings

     10 Goblet squats 

Finisher…….

Saturday

 

 

Strength: Sled push

Another option:

Friday

 

Thursday

 Amrap-6

   6 power cleans

   10 push ups

Rest 1 minute

Amrap-6

   6 Push press

   10 sit ups

Rest 1 minute 

Amrap-6

   6 SDLHP

   10 jump squats

(95/65)

   

Wednesday

 Conditioning: 3 minutes work 1 minute rest

10-15-20-25-30

Push press

KB swings

TTB/ KTE

Tuesday squats or deadlifts

 #1. 

Or………

#2. 

Sunday

 

Saturday

 AMRAP- 20

5 Thrusters

7 HPC

9 SDLHP

(95/65)

CLOSER- ANNIE

50-40-30-20-10

DUBS

AB MAT SIT UPS

Friday

 

Wednesday

      Conditioning: 5 rounds for time

30 dubs

10 deadlifts (135/95)

30 squats

100 meter farmer carry

Monday

 From HQ

Sunday

 

Friday

      5 rounds for time

5 Front squats (95/65)

10 Hang power cleans (95/65)

15 wallballs (20/14)

20 Kettlebell swings (53/35)

Thursday