Tuesday

       AMRAP- 20

10 calorie row

5 HPC

10 slamballs over shoulder 

Sunday

        Conditioning 

21-18-15-12-9-6-3

Deadlifts (adding weight on even rounds)

5 burpees + 30 dubs each round

Saturday

 

Saturday

      5 rounds for time

15 KB swings

50’ sandbag carry (100/150)

15 HPC (65/95)

50’ sandbag carry

Wednesday

 From HQ

Monday

           WOD

     5 ROUNDS FOR TIME

5 squat cleans

100 meter farmer carry

10 stone to shoulder

200 meter run

——————

           EMOM-18 Alternating

100 meter row

10 burpees 

5 squat cleans

———————————-

Sunday

 

Wod for time

     3 Rounds 

400 meter run/row

12 front squats (95/65)

Rest 90 seconds 

     3 rounds 

300 meter run/row

9 HPC

Rest 90 seconds

     3 rounds

200 meter run/row

6 thrusters

TABATA BARBELL

4 tabatas

Tabata deadlifts (185/135)

Tabata Hang cleans (135/95)

Tabata Front squats (85/65)

Tabata Push press (65/45)

Thursday

 AMRAPS x3

     Amrap-7

10 calorie row

10 wallballs

* rest 1 minute 

     Amrap-5

10 wallballs

5 deadlifts 

* rest 1 minute

     Amrap-3

8 burpees 

8 DB snatches

Sunday

        BERNESE MOUNTAIN DOG

AMRAP-20

1 Power clean (205/135)

1 Front squat

100 meter Farmer carry (2x 50/35 )

* add 1 rep each round

       GABBY

3 rounds for time

25 meter farmer carry

25 back extensions 

25 goblet squats

25 KB swings

Saturday

 Strength: pull ups

Conditioning for time

     5 Rounds 

10 Deadlifts 

10 Push ups

10 DB snatches

30 Dubs

Thursday

        AMRAP 20

15 cal. Row

10 Burpees 

5 Power cleans

 

AMRAP-12

Ascending ladder….. 2-4-6-8-10-12 -X

       Kettlebell swings

       SDLHP

Saturday

 Pick one:

25 back squats

25 back extensions 

100 sit ups

25 back extensions 

25 back squats 

EMOM-20

Even- 5 Deadlift + 5 push ups

Odd- 5 Power cleans + 5 squats

135/95

Thursday