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