Tuesday, March 18, 2025

Tuesday

 From Hq

     4 Rounds for time

400 meter run

50 air squats

Monday, March 17, 2025

Monday

    4 Rounds for time

5 calorie ski/row

10 wallballs

15 Sumo deadlift high pulls

20 KB swings

53/35#





Monday, March 10, 2025

Monday

 


Finisher

30-20-10

DB snatches

Goblet squat

* EMOM - 10 sit ups

Sunday, March 2, 2025

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

 


Sunday, February 23, 2025

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, February 22, 2025

Saturday

      1-2-3-4-5-6-7-8-9-10

SDLHP

WALLBALLS

* Run/row 300 meters on odd rounds


Wednesday, February 19, 2025

Wednesday

 


AMRAP-20
5 calorie ski 
10 slamballs
15 ghd back extensions 
20 DB snatches

Sunday, February 2, 2025

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, January 18, 2025

Sunday, January 12, 2025

Thursday, January 9, 2025

Thursday

           10 Rounds for time

5 Deadlifts 

10 Wallballs

5 cal. Row/Ski

Saturday, January 4, 2025

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…




Wednesday, January 1, 2025

Happy New Year!

 Partner Wod - 

20 Rounds ( I go You go)

     6 DB Snatches 

     24 Dubs

Rest 2 minutes 

20 Rounds

     6 Deadlifts

     24 Squats 


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