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