Saturday

           4 Rounds for time

8 pull ups

50 Abmat sit ups 

5 power cleans 

Closer- AMRAP 10

30 dubs

20 stone over shoulder

10 burpees

Thursday

                 Sled day

6 rounds:

25 meter sled push

25 meter sled pull

5 deadlifts

30 second bar hang

Wednesday

        

Sunday

     

   

Saturday

      21-15-9

Front squats (115/75)

KB swings

* run/row/ski 200 after each round

Friday

      Amrap-5

7 Powercleans (155/115)

25 wallballs 

   Rest 90 seconds

       Amrap-5

7 Powercleans (135/95)

25 Dubs 

   Rest 90 seconds

       Amrap-5

7 Powercleans (115/75)

25 KB swings

Finisher- 5 rounds

   100 meter row

    25 squats

Sled day

             6 RFT

5 deadlifts 

10 TTB

push sled 25 meters/ pull back

     6 rounds for time and load

Suzanne- 20:30 -185# / 115#

Mo - 20:30 -155#sled / 115#

Molly- 20:00 185# sled/ 145#

HYROX

    

Sunday

  AMRAP-20

4 Thrusters (65/95)

6 TTB

24 Dubs

*every 4 minutes rest 1 minute 

——————-

————————

Every 3 minutes for 7 rounds

     10 calorie row

      6 wallballs

     3 power cleans (95/65)

Results

 

Saturday

  AMRAP-20

   5 deadlifts (225/155)

   10 slamballs 

   15 box jumps

* every 2 minutes do 10 sit ups 

** continue where you left off 

———————————-

Thursday

         5 Rounds for time

10 DB snatches

2 Power cleans

Sled push/ pull

——————————

         EMOM-18

Minute 1: 10 wallballs

Minute 2: 8 cleans

Minute 3: 6 thrusters

—————————-

Finisher: sled push/pull

Sunday

          Deadlifts! 

E3MOM- 75 dubs

                  15 KB swings

                  Amrap deadlifts 

REST 1 MINUTE 

* continue until you reach 75 deadlifts

Closer- 10 rounds w/ partner alternating 

             :30 wallballs / :30 rest

             :30 burpees / :30 rest

One partner works while one rests

Saturday

 

Friday

           30-20-10

KB swings

Jump squats

E2MON - 12 sit-ups 

* start wod with sit-ups

Rest 5 minutes

 

          30-20-10

Ground to overhead

Burpees

E2MON -12 sit-ups 

* start with sit-ups

Thursday

  Conditioning: 8 rounds

Sled push

5 deadlifts

10 TTB

Monday

  For time: 100 front squats (95/135)

* 5 burpees every time you break

Saturday

      

  ——————————————————

 Metcon E2MOM x 7 sets

10 calorie row 

6 Goblet squats

2 power cleans (225/155)

————————-

For time 

          30 Powercleans (70%)

Every 90 seconds do 10 V sit-ups 

* start with V sit ups

Friday- NEW YORK MINUTE

            NEW YORK MINUTE

EMOM switch with partner until all reps completed 

100 wallballs 

125 DB deadlifts 

150 DB snatches 

200 abmat sit ups

Thursday

         Sled/ Push pull

8 rounds

Push length of turf

Pull back 

5 deadlifts

*adding weight every round to deadlift

Sunday results

 

Sunday

 

Finisher: 4 Rounds

       30 second bar hang

        30 seconds wall sit 

Saturday

        Andi 

100 HPC

100 Push press

100 SDLHP

100 Front squats

65/45#

——————-

     AMRAP-20

4 Thrusters

6 Pull ups

8 Burpees

* every 4 minutes take 60 seconds rest

—————————

      Closer 

AMRAP-10

2-4-6-8-10……….

Jumping squats

KB swings

Thursday

 Strength: sled push pull 

   Matt- 360

   Mark- 315

   Mo- 160

   Nolan- 160

—————-

Conditioning:

          30-20-10

Alternating DB snatches

Goblet squats

* every 2 minutes do 10 sit ups

REST 1 MINUTE 

          30-20-10

SDLHP

KB swings

* every minute do 10 sit ups

 

Sunday

 Strength: Bench press/ drop sets

Conditioning: 100 TTB

EMOM- 10 jump squats/ burpees 

       Closer: partner Farmer carry/ jump rope

Partner #1 carries 50 meters

Partner #2 jumps

Switch

Saturday

 

Closer:

20 rounds w/ partner

5 calorie row

5 wallballs

Saturday

            The Ghost - 6 rounds

1:00 max calorie row

1:00 max burpees

1:00 max dubs

1:00 rest

Strength: EMOM-9

2 squat cleans

Thursday

  #1. Bar hangs 5x30 seconds

 #2. 10 rounds w/partner

Partner #1. Push sled 25 meters (one length of turf) then farmer carry 50 meters. Push sled back to start

Partner #2. Does 15 back extensions 15 sit-ups and wall sit until sled returns

Switch for a total of 5 rounds each

Thursday

    

———————————————————————

Wednesday

 10 Rounds for time

     5 power cleans

     10 wallballs

     5 calories row/ski

Sunday

  5 RFT

7 pull ups

14 wallballs 

21 KB swings

————————-

 

Hyrox Wod

Thursday

 

Wednesday

 On a 2 minute clock for 5 rounds:

100’ farmer carry (50/35)

30 sit ups

Max DB squat cleans in remaining time (50/35)

Rest 1 minute

Closer: 10 rounds

     30 second wallballs/ 30 second rest

     30 seconds burpees/ 30 second rest

Tuesday

 From HQ

Sunday

 Pick one:

Saturday

 Conditioning for time: 

100 GTOH (plate, bar, DB)

   -EMOM 15 DUBS 

75 SDLHP

   -EMOM 10 squats

50 POWER CLEANS

   - EMOM 5 burpees 

* Add weight after each new lift

Closer: 5 rounds

12 wallballs Wall

60 second wall sit

Thursday

 5 RFT

12 bent over rows

50 single under 

30 sec bar hang

Closer 

5 rounds

12 wallballs

Wall sit 60 seconds 

Tuesday

 

Sunday

        

        NEW YORK MINUTE

100 burpees

100 deadlifts

100 DB snatches

200 sit ups

—————————————-

        EMOMS X3

#1. EMOM-6

     7 deadlifts (light)

     7 slamballs

Rest 2 minutes- add weight

#2. EMOM-5

       5 deadlifts

       5 slamballs

Rest 2 minutes- add weight

#3. EMOM-4

       3 deadlifts

       3 slamballs

* this can be done w/partner ( one starts with deadlift other will start with slamball)

————————————-

Closer w/partner

10 rounds 30seconds on /30 seconds rest

Wall balls

Burpees

Results

 

Saturday

 

Thursday

 

Wednesday

 

Strength: Leg press, Leg extension 

Sunday Deadlifts

  Strength: Trapbar Deadlifts

Conditioning: pick one—-

     DB Bear- EMOM 20

5 DB deadlifts

5 DB hang power cleans

5 thrusters

——————————-

EMOM-20

Odd- 12 DB deadlifts (35/50)

Even- 6 Burpees

———————————-

Black Eyed Peas 

      10 rounds for time

7 Dumbbell deadlifts (35/50)

7 Dumbbell front squats

7 Dumbbell STOH

Results

 

Saturday

 

—————————————————————-

        Slam bell 

EMOM-20

1-10

Odd- 15 squats

Even- 10 Slamballs

11-20

Odd- 12 KB swings

Even- 12 SDLHP

—————————————

Wednesday

       6 rounds for time:

50 Dubs

20 DB snatches

10 pull ups

Wednesday

        

* every 2 minutes do 10 sit-ups 

** continue where you left off

Sunday

      

——————————————

Jon’s Wod

               EMOM3

75 DUBS

15 KB swings

Deadlifts or Powercleans in remaining time

Rest 1 minute

* Continue until you reach 75 DL or PC

———————————————

Closer 7 rounds partner

       3 deadlifts 

       30 second bar hang

: 

Saturday

  DECK OF CARDS

Hearts- kb swings

Spades- wallballs

Diamonds- burpees

Clubs- DB deadlifts

Joker #1- 100 sit ups

Joker #2- 400m run/row/ski

———————

Closer 7 rounds 

Partner- 30 second bar hang 

                3 heavy deadlifts

One works one rests

Thursday

        For time:

200 m row/ski/run

      21-15-9

Deadlifts (225/155)

HSPU

200 m row/ski/run

       9-15-21

Power cleans (135/95)

Goblet squats

200 meter m run/ski/row

Closer……

Wednesday

           Helegrace 3 RFT

400 m run/row

21 KB swings

12 Pull ups

10 Clean& Jerks

Tuesday

        

Results

     

Sunday

        EMOMS X3

EMOM-6

7 deadlifts 

7 KB swings 

        Rest 2 minutes 

EMOM-5

5 Deadlifts 

5 KB swings 

        Rest 2 minutes

EMOM-4

3 Deadlifts 

3 KB swings

* Add weight every round

——————————

Another option is New York Minute w/ partner

1000 meter row

100 KB swings

100 stone over shoulder

100 deadlifts 

Results

 

Closer: 5 rounds

5 calorie ski, TTB, bar hang

Saturday

       6 Rounds for time

6 Goblet squats

12 DB snatches

24 Dubs

1 minute wall sit

Thursday

 

 Amrap-40

     21 Dubs

     15 Kb 

     9 goblet squats

     6 DB snatches

     3 power cleans

     

Results

 

Sunday

 

     7 rounds for time

5 power cleans

10 ball slams

200 meter farmer carry

————————

Partner “Chief” (I go you go)

Amrap-5 (5 rounds)

3 power cleans 

6 push ups

9 squats

Rest 60 seconds

————————-

————————

Finisher w/ partner

10 rounds

30second wallballs

Rest 30 seconds 

30 second burpees

Rest 30 seconds

Results

 

Saturday

        Amrap-18

10 KB swings (53/35)

5 Thrusters (95/65)

10 Deadlifts ( 135/95)

Finisher: Annie

       50-40-30-20-10

Dubs

Sit ups

Thursday

      5 rounds for time

50 Dubs

10 slamballs 

50 meter sled push-1 plate- 25 out and back

Finisher- partner

40 sandbag clean & throw over racked barbell at chest height

Sunday

                New York minute 

With a partner - 

   1000 meter row/ski

   100 KB swings

   125 back extensions 

   150 TTB

* partners switch every minute until all reps are completed 

Closer: 7 rounds

   20 seconds burpees bar hang

   3 heavy deadlifts

Results

 

Saturday

 

       

 Closer: with partner

           4 rounds

30 seconds burpees

30 seconds bar hang

* do both movements before switching 

Thursday

 

           

Wednesday

   

Results