Thursday

 Amrap-20

5 deadlift (135/95)

10 KB swings (35/53)

5 lateral burpees over bar

100 meter farmer carry (35/53)

Tuesday

 From HQ

Chipper Sunday

      Filthy 50ish

50 dubs

50 GTOH w/plate

50 sit ups W/med ball

50 SDLHP

500 meter row /400 m run

50 ballslams

50 bench press 

50 wallballs

50 DB snatch

50 dubs

* back in 2015 😳

Saturday

 

Thursday

 10 Rounds for time

30 Dubs

10 Pull ups

30 squats

100 heavy object carry

Rest 2 minutes

Or

Tuesday

 

Sunday

 

Thursday

 

Sunday

 Conditioning for time:

100 STOH

* EMOM 15 DUBS

REST 3 minutes

75 HPC

* EMOM 10 squats

REST 3 minutes

50 Deadlifts

* EMOM 5 Burpees 

- Add weight after each new lift

Or…….

OR ……..

EMOM 6

7 Deadlifts

7 KB swings

Rest 90 seconds 

EMOM 5

5 Deaddlifts

5 KB swings

Rest 90 seconds

EMOM 4

3 Deadlifts 

3 KB swings

* start with a moderate weight and add weight each EMOM

Saturday’s finisher

 

Saturday

 Double Deadly

5 Rounds for time:

40 Dubs

10 SDLHP

40 Dubs

10 Front squats

95/65

Finisher: Assault bike

Tuesday

 Conditioning: 5 rounds for time

8 slamballs

15 DB snatches

100 meter farmer carry

Sunday

 Strength: sled push

Conditioning: emom-20

     Odd: 5 deadlifts + 5 Kb swings

     Even: 5 power cleans + 5 goblet       

     Squats

(135/95)

Finisher: teams of 3 -row 3000 meters

Or…………..

Emom-20

3 deadlifts 

3 powercleans

3 front squats 

(115/85)

Saturday

 For time:

50 Kbs

25 Dubs/100 singles

50 wallballs

25 Dubs

50 sit ups

25 dubs

50 lunges

* 4 burpees on the minute every minute, starting at 00

** you will have to pace yourself to get through all of it but keep moving to avoid getting stuck between burpees. This wod is tough mentally and physically. Good luck!!

Friday

 

Thursday - squats

Strength: box squats

Conditioning: 

Run/row 400 meters

   Then 5 rounds:

5 back squats + 15 Dubs

Run/row 400 meters

     Then 5 rounds 

5 front squats + 15 Dubs

Run/row 400 meters

     Then 5 rounds

5 overhead squats+ 15 Dubs

Or Dirty diane