Sunday

  AMRAP-20

4 Thrusters (65/95)

6 TTB

24 Dubs

*every 4 minutes rest 1 minute 

——————-

————————

Every 3 minutes for 7 rounds

     10 calorie row

      6 wallballs

     3 power cleans (95/65)

Results

 

Saturday

  AMRAP-20

   5 deadlifts (225/155)

   10 slamballs 

   15 box jumps

* every 2 minutes do 10 sit ups 

** continue where you left off 

———————————-

Thursday

         5 Rounds for time

10 DB snatches

2 Power cleans

Sled push/ pull

——————————

         EMOM-18

Minute 1: 10 wallballs

Minute 2: 8 cleans

Minute 3: 6 thrusters

—————————-

Finisher: sled push/pull

Sunday

          Deadlifts! 

E3MOM- 75 dubs

                  15 KB swings

                  Amrap deadlifts 

REST 1 MINUTE 

* continue until you reach 75 deadlifts

Closer- 10 rounds w/ partner alternating 

             :30 wallballs / :30 rest

             :30 burpees / :30 rest

One partner works while one rests

Saturday

 

Friday

           30-20-10

KB swings

Jump squats

E2MON - 12 sit-ups 

* start wod with sit-ups

Rest 5 minutes

 

          30-20-10

Ground to overhead

Burpees

E2MON -12 sit-ups 

* start with sit-ups

Thursday

  Conditioning: 8 rounds

Sled push

5 deadlifts

10 TTB

Monday

  For time: 100 front squats (95/135)

* 5 burpees every time you break

Saturday

      

  ——————————————————

 Metcon E2MOM x 7 sets

10 calorie row 

6 Goblet squats

2 power cleans (225/155)

————————-

For time 

          30 Powercleans (70%)

Every 90 seconds do 10 V sit-ups 

* start with V sit ups

Friday- NEW YORK MINUTE

            NEW YORK MINUTE

EMOM switch with partner until all reps completed 

100 wallballs 

125 DB deadlifts 

150 DB snatches 

200 abmat sit ups

Thursday

         Sled/ Push pull

8 rounds

Push length of turf

Pull back 

5 deadlifts

*adding weight every round to deadlift

Sunday results

 

Sunday

 

Finisher: 4 Rounds

       30 second bar hang

        30 seconds wall sit 

Saturday

        Andi 

100 HPC

100 Push press

100 SDLHP

100 Front squats

65/45#

——————-

     AMRAP-20

4 Thrusters

6 Pull ups

8 Burpees

* every 4 minutes take 60 seconds rest

—————————

      Closer 

AMRAP-10

2-4-6-8-10……….

Jumping squats

KB swings

Thursday

 Strength: sled push pull 

   Matt- 360

   Mark- 315

   Mo- 160

   Nolan- 160

—————-

Conditioning:

          30-20-10

Alternating DB snatches

Goblet squats

* every 2 minutes do 10 sit ups

REST 1 MINUTE 

          30-20-10

SDLHP

KB swings

* every minute do 10 sit ups

 

Sunday

 Strength: Bench press/ drop sets

Conditioning: 100 TTB

EMOM- 10 jump squats/ burpees 

       Closer: partner Farmer carry/ jump rope

Partner #1 carries 50 meters

Partner #2 jumps

Switch

Saturday

 

Closer:

20 rounds w/ partner

5 calorie row

5 wallballs

Saturday

            The Ghost - 6 rounds

1:00 max calorie row

1:00 max burpees

1:00 max dubs

1:00 rest

Strength: EMOM-9

2 squat cleans

Thursday

  #1. Bar hangs 5x30 seconds

 #2. 10 rounds w/partner

Partner #1. Push sled 25 meters (one length of turf) then farmer carry 50 meters. Push sled back to start

Partner #2. Does 15 back extensions 15 sit-ups and wall sit until sled returns

Switch for a total of 5 rounds each