Sunday

            AMRAP x3

#1. AMRAP-6

       Row/ski 15 calories 

       KB swings

            Rest 3 minutes

#2. AMRAP-6

       Farmer carry 100 meters

        GTOH w/plate

             Rest 3 minutes 

#3. AMRAP-6

       50 DUBS

       DB SNATCHES 

* partners A starts w/ first movement 

   Partner B does as many reps of second movement 

** switch when partner A finishes

Saturday-Deadlifts

  Option #1…..

E2MOM for 16 minutes

        8 Deadlifts (155/105)

        8 Burpees

        24 air squats

    Option #2…..

E3MOM for 75 Deadlifts 

        75 DUBS

        15 KB swings

        Amrap- deadlifts

REST 1 MINUTE

* continue until 75 deadlifts done

Sunday TABATA

          Tabata - 16 minutes

Deadlifts (185/135)

Hang Powercleans (135/95)

Front squats (115/85)

Push press (95/65)

* Tabata is 20 seconds work/ 10 seconds rest (8 rounds)

** take 30 seconds after each exercise to take weight off

Another option -

Bench press drop sets

Then- Metcon 

100 TTB

EMOM- 10 jump squats

Saturday

             Amrap-17

   Row/ski/bike 200 meters

    10 Deadlifts (225/155)

    75 DUBS

     5 pull ups

Thursday- Sled day

 

Check out the new farmer carry treadmill 

Wednesday

  Strength: Box squats 4-4-4-4

 Metcon: 5 rounds for time

      35 dubs

8 goblet squats

      8 TTB

8 box jumps

Closer: partner ass bike/ bar hang

       Partner 1. 20 second ass bike/ 20 second bar hang

       Switch for 4 rounds 

Hero wod “THE CHIEF”

           The Chief 

Amrap-3

   3 Power cleans (135/95)

    6 push ups

    9 air squats

    Rest 90 seconds

*Repeat for 5 cycles

Closer- Partner carry/ jump 

     Partner#1 farmer carried 50 meters

     Partner #2 jump rope 

Switch

Saturday deadlifts

  EMOM-6

7 Deadlifts

7 KB swings

       * rest 90 seconds 

  EMOM-5

5 Deadlifts

5 KB swings

        * rest 90 seconds

   EMOM-4

3 Deadlifts

3 KB swings 

** Add weight after each AMRAP

CLOSER: partner 

30 second bar hang

30 second wall ball

( partner 1 does hang while partner 2 rests/ then partner 2 does hang while partner 2 rests. Then WB  while partner rests

Bootay treadmill WOD

  Strength: back 5x10

     15 GHD back extensions btw

Wednesday- Squats

  Strength- Box squats

Conditioning for time

     Row 200

Then 5 rounds

     5 front squats

     15 DUBS

  ————————

     Row 200

Then 5 rounds

     5 back squats

     15 DUBS

——————————

     Row 200

Then 5 rounds

     5 squat cleans

     15 DUBS

 

Sunday

 

Sunday

                 4 Rounds for time 

10 Powercleans (135/70)

15 GHD sit ups

200 meter row/ski

*DB farmer carry to rower and back

——————

Or this one- 

        4 rounds

10 deadlift (315/225)

15 KB swings (53/35)

200 meter run

* heavy object carry to and from the treadmills

Saturday

             New York Minute

100 wallballs

100 pull ups

100 goblet squats

200 sit ups

————-

Alternating EMOM with partner