Sunday

      

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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

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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

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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

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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

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Partner “Chief” (I go you go)

Amrap-5 (5 rounds)

3 power cleans 

6 push ups

9 squats

Rest 60 seconds

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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