Wednesday

 For 5 cycles

AMRAP-3

     3 Deadlifts

     6 goblet squats

     9 TTB

 Rest 1 minute

Closer: 5 rounds

     30 seconds ass bike

     30 seconds bar hang 

Sunday

 

Closer- 4 rounds

Alternating with partner

20 second ass bike

20 second bar hang

Do both movements before switching 

Bam Bam

     BAM BAM

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

Push press

Slam ball (25/40)

Shoulder shrugs AHAP

Farmer carry 50’ AHAP 

Saturday

      5 Rounds for time

————————————————————

           

* Add weight on even rounds 

Wednesday 30-20-10

 Conditioning for time:

   30-20-10

Alternating DB snatches 

Goblet squats

*EMOM - 12 abmat sit ups

Rest 1 minute

   30-20-10

SDLHP

KBswings

* EMOM- 12 abmat sit ups

Sunday Partner

 New York minute

1000 meter row

100 KB swings 

100 DB snatches 

100 bench press (empty bar)

* partner A works while partner B rests - switching every minute

Saturday results

 

Saturday

 For time:

   Run 400

Then 5 rounds

   5 front squats + 15dubs/45 singles 

   Run 400

Then 5 rounds

   5 back squats + 15 dubs/45 singles

   Run 400

Then 5 rounds

   5 OHS + 15 dubs/45 singles 

Friday

 

Wednesday

 Conditioning: 5 RFT

      10 Snatches

      20 second bar hang

      10 Ball slams

Finisher: w/ partner

Tuesday- cardio

 

Monday

 

Sunday

 

Friday

 

Thursday

 

Finisher: 5 rounds

       20 seconds bar hang

       20 abmat sit-ups

* 30 second rest

Wednesday

 WOD: 5 rounds 

     10 Bent over rows

     15 GHD back extensions 

     5 Calorie ski/row

Finisher: 5 rounds 

     20 seconds hang from pull up bar

     20 sit ups

New York Minute

With a partner for time: EMOM

     1000 meter ski/row

     100 wallballs 

     100 KB swings

     100 Sumo deadlifts 

* Partners switch every minute

Finisher: 7 rounds

     20 second hang from bar

     3 heavy deadlift 

*rest 30 seconds

Sunday

 

* switch as needed

New York Minute

 New York Minute W/ partner

       1000 meter Ski/ Row/Run

       100 slam balls

       100 DB clean&jerk

        100 TTB

Partners switch every minute

———————

7 Rounds

       20 second bar hang

       3 heavy dead lift

       Rest 1 minute

——————

20 calories machine

Then AMRAP-15

       10 DB floor press

       5 Pull ups

       5 HSPU

then 20 calories machine

       

Wednesday

 

Tuesday

 From Hq

     4 Rounds for time

400 meter run

50 air squats

Monday

    4 Rounds for time

5 calorie ski/row

10 wallballs

15 Sumo deadlift high pulls

20 KB swings

53/35#

Sunday 25.3

 Rx:

Scaled:

Saturday

 

Saturday

 

Monday

 

Finisher

30-20-10

DB snatches

Goblet squat

* EMOM - 10 sit ups

Saturday

Wednesday

 

Lynn’s 25.1

 Complete as many rounds and reps in 15 minutes……

     3 Slamballs

     3 DB clean & jerks

     10 Deadlifts

* after completing each round add 3 reps to slamballs and DB clean& jerks

** Deadlifts stay at 10reps

Sunday

 

Saturday

 

Open 25.1

 

Wednesday

 

Tuesday

 From HQ

Sunday

        6 Rounds for time 

7 pull ups

14 cal row

21 squats

Finisher

       3 Rounds

100 ft farmer carry

50 sit ups

25 back extensions 

Saturday

      1-2-3-4-5-6-7-8-9-10

SDLHP

WALLBALLS

* Run/row 300 meters on odd rounds

Friday

 

Wednesday

 

AMRAP-20

5 calorie ski 

10 slamballs

15 ghd back extensions 

20 DB snatches

Monday

 

Sunday

 

Saturday

 

Friday HQ

Sunday

 Happy groundhog day

Punxsutauney Phil should workout more

Teams of 2- you go I go

40 Rounds:

   2 Deadlift ( 155/105)

   4 KB swings ( 53/35)

REST 5 MINUTES

20 Rounds:

   5 Wallballs 

   5 calorie ski erg

Or……….

E2MOM for 16 minutes

   8 Deadlifts

   8 KB swings

   16 air squats

Cash out Annie

50-40-30-20-10 

Dubs

Sit ups

   

Saturday

 

Saturday from HQ

 

Saturday

 

Or this one……

Finisher: Assault bike

      

Wednesday

 From HQ

Sunday results

 

Sunday

 Conditioning:

          6 Rounds for time

10 HPC (95/65)

10 BOX JUMPS

10 SDLHP (95/65)

200 meter run/row/ski

Thursday

           10 Rounds for time

5 Deadlifts 

10 Wallballs

5 cal. Row/Ski

Wednesday

 From HQ

Sunday

 

Saturday

           Deck of Cards 

Hearts - KB swings

Spades- Burpees

Diamonds- Goblet squats

Clubs- Wallballs

* Joker #1- 100 sit ups

* Joker #2- 400 meters Run/row/ski

Cardio conversion…