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