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

      

Chipper Sunday

   AMRAP-35 minutes

5 HPC

10 wallballs

15 row/ski

20 meter farmer carry (53/35)

25 sit ups

30 second hang from pull up bar

      

Saturday

    21-18-15-12-9-6-3

Deadlifts

* 5 burpees + 30 Dubs btw rounds 

Wednesday

 From HQ

     

Murph times

  

MURPH

 

Last year’s times

Kristen 48:11

Matt 49:14

Mo 52:50

Kendra 53:55

 

Sunday

 Row 4 K

   In teams of 4

#1. Row 200

#2. Deadlift

#3. Stone to shoulder

#4. Farmer carry

Rotate through stations until 4000meters on rower

Saturday

 Choose one

1. AMRAP-15

       10 DB snatches

       10 HPC

       10 TTB

2. AMRAP-11

       25 KB swings

       50 DUBS

3. AMRAP-18

       3 Hang power cleans

       6 DB Snatches 

       9 TTB

       10 Calories ( ski/ row/bike)

FINISHER: 10 rounds w/ partner 

     Partner A- 30 second wall ball

Rest while Partner B does wallballs

     Partner A- 30 second burpees

Rest while Partner B does burpees 

Thursday

  5 Rounds for time: partner sled push/pull

   Partner 1. Push sled length of turf and pull back

   Partner 2. 5 heavy deadlifts then AMRAP box squats while partner is pushing sled.

   Partner 2. Does sled push/pull

   Partner 1. Does deadlifts then Amrap box squats.

   Both partners do 30 second bar hang

Sunday- Chief style

      5 Rounds

Amrap-3

   3 Deadlifts

   6 push ups

   9 KB swings

 *rest 90 seconds

Murph prep

Saturday

 

Sled day

 Partner sled wod 5 rounds

Partner #1- pushes sled 50 meters 

Partner #2- Amraps KB swings or Thrusters

       Switch

Both partners do 30 second bar hang + 20 abmat sit ups

Rest 20 seconds and repeat for 5 rounds

Thursday

 

Wednesday

       Amrap- 20

4 thrusters (95/65)

6 TTB

25 Dubs

* every 4 minutes take a 2 minute rest 

Monday

         Barbie 5 RFT

10 push ups

15 deadlifts

25 sit-ups 

35 DUBS

* rest 2 minutes btw rounds

Sunday

       

 30-20-10

Goblet squats

Power cleans

DB snatches

* EMOM - hang from bar 20 seconds 

Saturday results

 

Saturday Team Wod