Thursday

  Sled day

Push/pull

Burpees

Farmer carry

———————

Wednesday

      Teams of 2 (you go I go)

40 rounds:

   2 Power cleans (155/105)

   4 Kb swings (53/35)

       REST 5 minutes

20 rounds

   5 calorie row

   5 wallballs

———————

Closer: every 90 seconds X6

   5 TTB

   20 abmat sit-ups

Results

 

Sunday

  Strength: Box squats

 Conditioning: 8 RFT

                     12 wallballs 

                      1 heavy deadlift

                      7 pull ups 

———————————————-

-

 —————————————

Closer: 4 Rounds

AMRAP-3

    2 air squats

   4 burpees

    6 KB swings

Rest 1 minute

Saturday

           EMOM-18 (alternating)

5 Cleans (heavy)

10 box jumps

15 DUBS

Closer- 5 rounds

      10 TTB

       30 second bar hang

       30 second rest

Wednesday-sled

 10 ROUNDS

  Sled push/pull

5 deadlifts 

10 KB swings

30 second rest

Sunday

  Hinging movements- emphasize the glutes and hamstrings instead of the muscles of the lower back to shift resistance from the lumbar spine to the lower body. The most common movements that should be using the hinging motion are the deadlifts, KB swings, cleans, etc

Pick one 😉 

#1. 5 rounds for time

5 front squats (95/65)

     10 power cleans (95/65)

15 wallballs

      20 KB swings

#2.  

#3. E3MOM- for 7 rounds 

          10 calorie row 

     6 wallballs

           3 Powercleans 

#4. The Ghost 

————————————

Saturday ABS

              Accumulate 

   as many TTB as possible 

 10 Rounds 1minute on/ 1 minute rest

             20 DUBS/ SU

              4 HPC

              MAX TTB

Thursday- cardio

         

Or: The skiing Ghost

      6 rounds:

1:00 max calorie row

1:00 max calorie ski erg

1:00 max DUBS

1:00 rest

—————

Strength: Bi/tri 😉

Sled day

          

Push/pull 235#

Wednesday

           Sled Day

Partner Wod: 10 rounds 

Partner #1. Push sled 25 meters/ pull back

Partner #2. Ski erg

Partner #3. Farmer carry to ski erg

* rotating for 10 rounds

** add weight to sled on even rounds

Sunday

            THE DEAD CHIEF

5 ROUNDS 

   AMRAP-3

3 DEADLIFTS 

6 PUSH UPS

9 SQUATS 

* REST 90 seconds 

Closer: ANNIE

          50-40-30-20-10

Sit ups

DUBS

Saturday

 

   

Saturday

     

    The Ghost

6 Rounds

1 minute Rowing

1 minute Burpees

1 minute DUBS/ SU

1 minute Rest

Sled day

  Sled pull/ push

Partner 1. Does 

Push 25 meters

Pull back

Partner 2. Does 5 back squats + 10 JB swings

Wednesday

  Strength: Bent over rows 5x5

Conditioning: 10 rounds

     5 pull ups

Farmer carry- 25 meters

     5 Floor press

Farmer carry- 25 meters

Sunday

 

Sunday

    Strength:

Box squats

    Conditioning:  

FIGHT GONE BAD

    3 rounds for max reps

1 minute: wall balls (20/14)

1 minute: SDLHP (75/55)

1 minute: box jumps (20”)

1 minute: push press (75/55)

1 minute: Row (calories)

1 minute: rest

Finisher: partner

Partner 1: carries heavy object 50 meters

Partner 2: AMRAP- single jumps until partner returns

Thursday

         Partner sled push 10 rounds 

Partner 1 push/pull sled 50 meters

Partner 2- 5 deadlifts

                   30 second hang from bar

- switch

Wednesday

          10 RFT

5 Powercleans

10 wallballs

5 calories ski/row