Wednesday

     

Lynn 1316 w/ 95# ski

Mo 1637 w row

Monday

 http://xfitsouthshore.blogspot.com/2017/02/marathon-runner-vs-sprinter.html

10 Rounds

6 DL

6 burpee over bar

6 push ups

Sunday

 #1. For time:

        10 snatches

        40 air squats

        8 snatches

        40 air squats 

        6 snatches

        40 air squats

        4 snatches

        40 air squats

        2 snatches

Rx 185 / 125

#2. For time:

        10 power cleans

         40 sit-ups 

        8 power cleans 

         40 sit-ups 

        6 power cleans 

         40 sit-ups 

        4 power cleans 

        40 sit-ups 

        2 power cleans 

Saturday results

 

New York Minute

      New York minute 

EMOM with partner

100 wallballs 

100 Deadlifts

100 jump squats

200 sit-ups

* partners switch every minute until all reps complete 

Friday from HQ

 

Thursday

 

Wednesday

 

Closer 8 rounds w/ partner

     30sec on 30 sec rest

Wallballs 

   30 sec on 30 sec rest

Hand from bar

Monday

 

Sunday

        

——————————————————————

Saturday

 

 

New York minute

EMOM W/partner

     100 burpees 

     100 DB snatches 

     100 deadlifts

     200 sit ups 

Results

 

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