Saturday

 

Thursday

      Conditioning:

Run/row 400

     Then 5 rounds -5 front squats + 15 dubs

Run/row 400

     Then 5 rounds- 5 back squats + 15 dubs

Run/row 400

     Then 5 rounds- 5 thrusters + 15 dubs

Run/row 400

New York minute  (partner wod)

1000 meter row

150 wall balls

100 DB snatches

100 HPC

One partner works for full minute while partner 2 rests. Switch every minute until all reps completed 

Sunday

Conditioning:

AMRAP- 6

     7 Power cleans (95/65)

     10 Push ups

90 second rest

AMRAP-6

     7 Push press (95/65)

      10 sit ups

90 second rest

AMRAP-6

     7 SDLHP (95/65)

      10 squat squats 

      

Saturday

 Strength: Box squats 

Conditioning: Deadlift Ladder

     10-9-8-7-6-5-4-3-2-1 deadlifts

* add weight on even rounds

25 DUBS + 5 Burpees after every round

Kristen 21:00 w/120#

Mo- 21:08 w/145#

Matt- 22:32 W/215#

Thursday

 Conditioning:

     3 Rounds 

10 Deadlifts 

15 KB

100 meter stone/ keg carry

* Rest 3 minutes 

      3 Rounds

10 Deadlifts 

15 Ballslams

200 meter run/row

Option: 

       5 rounds for time

3 Power cleans

200 meter run

20 DB snatches

20 pulls Ski erg

Rest 2 minutes

Tuesday

 

Sunday

 

Sunday

      

          Filthy 50 ish

50 Dubs

50 GTOH

50 TTB/ sit ups

50 SDLPH

500/Row

50 Ballslams 

50 Bench press

50 Wallballs 

50 DB snatches

50 Dubs

Saturday

      EMOM: 14

Odd: 10 Thrusters 

Even: 20 KB swings

     Finisher:

Ski erg

Farmer carry

Thursday

            75 Thrusters

Emom:  10 wallballs

* starting @0’

(135/95)

Monday

      EMOM- 14

Odd: Goblet squats

Even: Push press

Finisher-  A day at the beach 

AMRAP-6

20 DB SNATCHES (30/40)

20 situps

Tia Clair Toomey recommends this workout. Since youre only working for 6 minutes try not to stop.

Sunday

 

Sunday

          GABBY 

3 rounds for time

25 FARMER CARRY

25 BACK EXTENSIONS 

25 GOBLET SQUATS 

25 KB SWINGS

Saturday

       New York minute w/ a partner 

100 burpees 

100 DB snatches

100 Power cleans

200 sit ups 

* switch every minute with your partner ( one works one rests)

Thursday

      E3MOM

75 dubs

15 KB swings

Amrap Deadlifts 

Rest 1 minute 

Repeat until you reach 50 deadlifts

Sunday

 Conditioning: Partner - Row 3000 meters 

Partner 1. Row

Partner 2. Wallballs

Partner 3 heavy sandbag front hold

* switch every 200 meters

Saturday

 Conditioning:

     

Friday

 Strength: box squats 

Conditioning: Helen

          3 Rounds for time

21 KB swings

12 Pull ups

400 meter run

Thursday

    

    Conditioning 

3 rounds:

6 deadlifts

6 DB snatched

Run 400

3 Rounds;

5 Deadlifts

5 DB snatches

Run 400

3 Rounds;

4 Deadlifts

4 DB snatches