Monday

  Good one from HQ

Sunday

 

Sunday

           10 rounds for time

10 Deadlifts 

10 KB swings

10 push ups

Saturday

          4 Rounds

200 meters run

10 pull ups

200 meter run

10 DB snatches

* suitcase carry right side to treadmills and left side back

————-or ——————

          6 Rounds

8 Db box step overs (50/35)

12 alternating DB snatches (50/35)

48 Dubs

Thursday sled day

         Sled push pull 25 meters each way

         10 goblet squats

          10 candlesticks

Ski erg/ wall sit until partner returns

Sled….. 

matt- 405

Suzanne- 250

Mo- 180

Sunday

           The New York Minute

100 Wallballs 

125 Deadlifts

150 KB swings

2000 Meter Row/ Ski

——————————

Closer- partner jump rope/ farmer carry

4 rounds:

Partner 1- does carry- 50 meters

Partner 2- jump ropes

Switch 

Saturday

 Pick one…………..

Thursday

           Sled Day

6 rounds

Push sled 25 meters/ pull back

Goblet squats

KB swings

Wednesday

  From headquarters 

Results

 

Lynn

Mo

Molly

Matt

Sunday

        Strength: bench- drop sets 😉    

   10 rounds for time

10 deadlifts

10 push ups

10 KB swings

————————————-

Or this

10-9-8-7-6-5-4-3-2-1

Deadlifts- adding weight on even rounds

1-2-3-4-5-6-7-8-9-10

KB swings

* 5 push ups after each round

Results

 

Saturday

           4 Rounds for time

8 pull ups

50 Abmat sit ups 

5 power cleans 

Closer- AMRAP 10

30 dubs

20 stone over shoulder

10 burpees

Thursday

                 Sled day

6 rounds:

25 meter sled push

25 meter sled pull

5 deadlifts

30 second bar hang

Wednesday

        

Sunday

     

   

Saturday

      21-15-9

Front squats (115/75)

KB swings

* run/row/ski 200 after each round

Friday

      Amrap-5

7 Powercleans (155/115)

25 wallballs 

   Rest 90 seconds

       Amrap-5

7 Powercleans (135/95)

25 Dubs 

   Rest 90 seconds

       Amrap-5

7 Powercleans (115/75)

25 KB swings

Finisher- 5 rounds

   100 meter row

    25 squats

Sled day

             6 RFT

5 deadlifts 

10 TTB

push sled 25 meters/ pull back

     6 rounds for time and load

Suzanne- 20:30 -185# / 115#

Mo - 20:30 -155#sled / 115#

Molly- 20:00 185# sled/ 145#

HYROX