Sunday

         5 Rounds for time

8 pull ups

16 power snatches (45/35)

24 front squats (45/35)

Finisher: partner (I go you go)

10 DB snatches (53/35)

30 DUBS 

Saturday

           CrossFit open 26.1

20 wallballs

18 box jump overs

30 wallballs 

18 box jump overs

40 wallballs 

18 med all jump overs

66 wallballs 

18 medball jump overs

40 wallballs 

18 box jump overs

30 wallballs 

18 box jump overs 

20 wallballs 

😩😩😩😩😆

Sunday- HYROX

           HYROX ENGINE

     ANRAP-10

200 meter ski

20 wallballs 

100 meter farmer carry

*** Rest 2 minutes 

     AMRAP- 10

200 meter row

8 Burpees over rower 

20 KB swings

 *** Rest 2 minutes

   AMRAP-10

200 meter run

10 squat jumps

10 DB deadlifts 

 

Saturday

   6 rounds for time

6 Deadlifts adding weight every 2 rounds

10 Burpees

60 second walk sit

10 TTB

Sled day

    10 rounds

Sled pull/ push

30 second hang

10 step ups

Wednesday The Suze

         6 Rounds for time 

6 Deadlifts

10 Burpees

60 second wall sit

10 TTB

        Closer w/partner

Partner 1 does farmer carry 50 meters

Partner 2 hold loaded barbell until partner returns

EMOM- 30

       EMOM-30 

1- 12/9 Row

2- 15 WALLBALLS

3- 3 POWER CLEANS (105/155)

Saturday ❤️

     4 Rounds

8 box jumps( step ups)

10 Hang power cleans (95/65)

12 Wallballs 

10 burpees 

8 Front squats ( 95/65)

———————————-

     Sled WOD

5 deadlifts 

Sled pull/ push

:30 bar hang

25 dubs

—————————————

     NEW YORK MINUTE

100 box jumps/ step ups

100 DB snatches 

100 Deadlifts 

200 TTB/ situps

HYROX ENGINE

      AMRAP-10

200 meter ski

20 wallballs

100 meter farmer carry

  - Rest 2 minutes

     AMRAP-10

200 meter row

8 burpees over rower

20 KB swings

  -Rest 2 minutes

     AMRAP-10

200 meter run

10 squat jumps

10 DB deadlifts

Sunday

       E2MOM for 16 minutes

8 deadlifts (155/105)

8 burpees

24 squats

Finisher: partners x3

Row 3K

Partner 1- rows 200 meters

Partner 2 - farmer carry

Partner 3 - KTE

Saturday

      For time:

30 Deadlifts

60 TTB

30 Front squats

—————

10 Rounds:

30 DUBS

10pull ups

30 squats

100 meter sprint- run/ row/ ski

2 minute rest

——————————-

     EMOM-10

ODD- touch and go Deadlifts

EVEN- 30 DUBS

     REST 1 minute 

     3 ROUNDS

20 alternating DB snatches

20 sit ups 

     REST 1 minute 

     AMRAP- 10

25 meter heavy object carry

:30 second bar hang

——————————-

AMRAP- CYCLES X 4

   AMRAP-3

2 Powercleans (65/95)

4 KB snatches

6 sit ups

   Rest 1 minute 

* Restart AMRAP after each cycle

Thursday - sled

    10 rounds- sled push/ pull

Push 25 meters

Pull 25 meters

Farmer carry- odd rounds

Bar hang - even rounds

Wednesday

          10 Rounds for time

30 DUBS

10 KB swings

10 Burpees

Strength: pull ups

Sunday

           Holley man

30 rounds:

5 wallballs 

3 HSPU

1 power clean

225#

Saturday Partners

         4 Rounds for time - partners

20 Deadlifts ( 95/135)

40 TTB

60 Wallballs

——————————-

   For time w/ partner 

100 DUBS ( you go I go)

50 Goblet squats ( you go I go)

100 meter farmer carry (together)

50 DB snatches (you go I go)

100 sit-ups ( together)

50 stone to shoulder ( you go I go)

100 deadlifts (you go I go)

—————————————-

          Partner Wod 

      60-40-30-20-10

Row for calories/ partner hold plank

* switch every 10 calories 

Deadlifts 95/135 / partner holds wall sit

* switch every 10 reps

Thursday

           4 Rounds for time

200 meter run/row/ski

10 power cleans 

200 meter run/row/ski

10 pull ups

Strength: Landmine

     Shoulder press 10x4

Wednesday

    8 Rounds 

Sled push 25 meters

Sled pull 25 meters

5 Deadlifts- adding weight each round

Sunday

           DECK OF CARDS

HEARTS- DEADLIFTS

CLUBS- GOBLET SQUATS

DIAMONDS- PUSH UPS

SPADES- THRUSTERS

#1 JOKER = 100 sit-ups 

#2 JOKER = 100 DUBS

FINISHER: w/ Partner- Row 2k

     Partner A Rows/ Partner B holds

Barbell (115/75)- switching when tired until 2000 meters are complete.

Or this one: 5 Rounds

      100 meter farmer carry (35/50)

       30 sit ups

       Rest 60 seconds 

Saturday

       AMRAP-18

3 HPC

6 DB SBATCHES

9 TTB

10 calories( ski/row/run)

  FINISHER- 10 rounds w/partner

Partner A - 30 seconds wallballs 

   Rest while Partner B does wallballs 

Partner A - 30 seconds burpees 

   Rest while Partner B does burpees 

Wednesday

           6 Rounds for time

   6 Burpees

   6 Deadlifts

    6 HPC

    6 Pull ups

    12 Calorie row

  

  Closer; 4 rounds W/Partner

     Partner 1 does heavy carry 50 meters

     Partner 2 does slam balls until partner gets back 

Wednesday

  Conditioning: for time

   3 rounds

Row 200 meters

10 goblet squats

*******Rest 1 minute

    3 rounds 

 Run 200

 10 push ups

*******Rest 1 minute

     3 rounds

  20 burpees 

   20 Ab mat sit ups

*******Rest 1 minute

      3 rounds

   20 box jumps/ step ups

   20 plate ground to overhead

——————————————-

Another option

       4 Rounds for time

   200 meter run

   10 pull ups

   200 meter run

   10 DB snatches

Suitcase carry right to treadmill and  carry left side back

   

Sunday - Deadlifts

           For time……..

   10-9-8-7-6-5-4-3-2-1

Deadlifts-adding weight on even

5 push ups + 30 Dubs btw rounds

 Closer: sled push 25 meters

               12 KB swings

                Pull sled back

Saturday Filthy 50

    For time: Filthy 50ish

50 DUBS

   50 DB SNATCHES

50 TTB/ sit-ups

   50 SDLHP

500 meter run/row/ski

   50 BALL SLAMS

50 Walking lunges

   50 wallballs 

50 GHD back extensions 

   50 Burpees 

Or…… New York MINUTE 

     with a partner switching 😜😜EMOM 

100 DB snatches 

100 goblet squats

100 Deadlifts 

200 sit-ups 

Wednesday Dumbell Bear

      THE DUMBBELL BEAR  EMOM-20

   5 Deadlifts

   5 Hang clean 

   5 Thrusters

CLOSER- 4 rounds

   :30 seconds GHD back extensions 

   :30 seconds weighted sit ups

Sunday

    Strength: sled push 

       Amrap-20

5 Deadlifts

10 TTB

15 box jumps / step ups

Closer: Amrap-10

200 meter row/run/ski

Farmer carry 25 meters

10 goblet squats

Farmer carry 25 meters back to rower

Saturday

  For time

Run 400 meters

21 kb swings

15 cleans

9 pull ups 

-50 Dubs

21 kb swings

15 cleans 

9 pull ups

400 meter run

 Closer: 4 rounds

:30 sit ups

: 30 wall ball

:30 wall sit holding weight

Wednesday

  Strength: Back squat 4x3

 Conditioning: EMOM-18 alternating

   1. Row 100 meters

   2. 10 Burpees

   3. 5 Front squats

Closer: 4 Rounds for time

   1. 40 DUBS

   2. 30 Russian twists

   3. Farmer carry

* set up dubs and Russian twists at opposite ends of turf

** after you do your dubs, farmer carry to end of turf and do twists. Farmer carry back to do dubs.

   

Sunday

       Strength: close grip bench 5-5-5-5-5 / 10 dips btw sets

      Conditioning: AMRAP-15

2 HPC

2 push ups

10 DUBS

4 HPC

4 push ups

20 DUBS

 

6 HPC

6 pushups 

30 DUBS

* continue pattern adding 2 reps and 10 DUBS until time runs out

Closer- AMRAP-10

     3-6-9-12….. reps

Wallballs 

TTB  

Saturday

   For time: adding weight each round

25 sit ups

50 single unders 

15 deadlifts

-

25 sit ups 

59 single unders

13 deadlifts

- 

25 sit-ups 

50 single unders

11 deadlifts

-

25 sit ups 

50 single unders

9 deadlifts 

      

Happy New Year 2026

    Sled Wod 

10 rounds 

       Push/ pull sled

       10 Bent over rows

       10 step ups per side

 

Closer :

EMOM 4

     15 KB swings

EMOM 4

      15 squat jumps