Sunday

                  New York minute

     2K row

     100 goblet squats

     100 KB swings 

     100 Deadlift

     200 sit-ups 

Saturday

        5 Rounds for time 

200 meter run/row/ski

15 power cleans

21 DUBS

9 push ups

        Closer

12 TTB

50 meters heavy object carry

Thursday

           Sled Day - 10 rounds

Push 25 meters

Pull 25 meters

Sumo deadlift

Ski 5 calories or hang :30 seconds 

Wednesday

   10-9-8-7-6-5-4-3-2-1

Deadlifts 

KB swings

* 10 wallballs on dashes

Closer 

        Annie

50-40-30-20-10

Sit ups 

DUBS

Monday

 Station 1. 4 rounds

        :30 row

   :30 burpees over rower

           :30 DB push press 

     :30 Rest

 Station 2. 4 rounds

         :30 ass bike

     :30 KB swings

          :30 DB lunges

     :30 rest

  Station 3. 4 rounds

           :30 run 

      :30 sled push

            :30 squat jump

   Station 4. 4 rounds

            :30 box jumps

       :30 DB snatches 

             :30 ABs 

   Station 5. 4 rounds

              :30 ski erg

        :30 side hurdles

              :30 slam balls

From Strive

Sunday 26.3

            26.3

2 Rounds- weight #1

12 burpees over bar

12 cleans

12 burpees over bar

12 thrusters

 

2 Rounds- weight #2

12 burpees over bar

12 cleans

12 burpees over bar 

12 thrusters

2 Rounds- weight -#3

12 Burpees over bar

12 cleans

12 burpees over bar

12 thrusters 

W- 65/75/85

M- 95/115/135

 

* 16 minute time cap

Saturday

           AMRAP -20

200 Meter run/ row

21 DUBS

15 DB snatches 

9 Pull ups

CLOSER: 5 Rounds 

     12 Wallballs

     60 seconds wall sit

Thursday

         5 Rounds for time

Sled push down and back 50 meters

10 step ups

10 DB sumo deadlifts 

10 TTB

Wednesday

          10 rounds

5 deadlifts

20 meter heavy object carry

5 bench press

20 meter heavy object carry

Closer: 10 rounds for distance 

:30 row / :30 second rest

Saturday

          10 Rounds for time 

5 Front squat (body weight)

4 Stone to shoulder 

3 Shoulder press

200 meter ski/ row

Friday - Zeus

           ZEUS

3 rounds for time

30 wallballs 

30 SDLHP

30 box jumps

30 push press

30 cal row

30 push ups

10 body weight back squats

Thursday sled day

       Sled Day - 10 Rounds

Sled push -25 meters

Sled pull -25 meters

30 second bar hang

10 sumo deadlifts

 * add weight every 2 rounds

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