4 Rounds for time - partners
20 Deadlifts ( 95/135)
40 TTB
60 Wallballs
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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
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
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
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
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
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
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
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
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
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
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
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.
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
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
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
