Thursday

           Sled day

Sled push 25 meters

Sled pull 25 meters

25 sit-ups 

25 Dubs

Sunday. HYROX

         HYROX ENGINE

     AMRAP 10

200 meter Row

20 wallballs 

100 meter farmer carry

  Rest 2 minutes

      AMRAP 10

200 meter Ski

8 burpees 

20 KB swings

   Rest 2 minutes

       AMRAP 10

200 meter run

10 squat jumps

10 DB deadlifts

Saturday

           WOD- Helen

     3 Rounds for time 

21 KB swings

12 Pull ups

400 meter run

———————————-

Another option 

       For time

400 meters run/row/ski

21 KB swings

15 Cleans

9 pull ups

50 Dubs

21 KB swings

15 Cleans

9 Pull ups

400 meter Run row ski 

 

Closer: 4 rounds

:30 sit ups

:30 wall balls

:30 wall sit w/ bicep curl

Friday HQ

  From HQ

100 Dubs

   60 DB deadlifts 

100 Dubs

    45 DB HPC

100 Dubs

     30 DB push jerks

50#/ 70#

Sled Day!

        Sled Day 10 Rounds

Push sled 25 meters

Pull back 25 meters

10 Sumo deadlifts

10 weighted Box step up and overs

Wednesday

      5-10-15-20-25-30

  Row

Burpees

Wallballs

——————-

          The Ghost - 6 rounds

 1:00 max cal. Row

 1:00 max DUBS

 1:00 max Burpees

 1:00 Rest

Sunday

    Strength: Box squats

   Conditioning: 10 Rounds FT

5 Deadlifts

   20 meter heavy object carry

5 Bench press

   20 meter heavy object carry

* use slamballs, KB or DB

Closer 

10,000 steps 😉    

Saturday

        4 Rounds for time

20 HPC

40 DUBS

100 meter Farmer carry

—————

Closer: E2MOM

 10 Wallballs

 10 DB snatches (35/53)

* every 4 minutes add 2 reps

Continue until failure or 20 minutes

Sunday

           NEW YORK MINUTE 

     with partner ( switching every minute)

1000 meter row/ ski

100 DB snatches

100 Goblet squats

100 push ups

100 Sumo deadlifts

200 sit ups

SATURDAY-EMOM

  #1. EMOM-12 (:30 sec work :30 sec rest)

        Min 1. Sit ups

        Min 2. DB thrusters(23/35)

        Min 3. KB swings (35/53)

        Min 4. Burpees

        Min 5. Wall sit

Rest 2 minutes

        Min 1. TTB

        MIN 2. Thrusters 

        Min 3. KB swings 

        Min 4. Burpees

        Min 5. Wall sit

Partner option-

     3 rounds

18 deadlifts

18 push ups

1 minute rest 

       4 rounds 

15 Powercleans 

15 TTB

1 minute rest

        5 rounds 

12 DB snatches 

12 Burpees

   

Sled day

           Sled Day

10 rounds for time

   Sled push 25 meters

   Sled pull 25 meters

   10 Sumo deadlift strength 

   1 minute wall sit

   10 stone to shoulder

Closer: partner- 4 rounds

   Farmer carry 50 meters

   Loaded bar hold until partner returns

Wednesday

  AMRAP-6

     6 Powercleans 

     25 squats

          Rest 90 seconds

AMRAP-6

     6 Powercleans 

     25 DUBS

           Rest 90 seconds

AMRAP-6

      6 Powercleans 

      25 Wallballs

Closer: 2K row

:30 work/ :30 rest

Sunday 🐇🐇

        Teams of 2 (you go I go)

40 Rounds…

2 Deadlifts

4 pushups 

        Rest 5 minutes

20 Rounds….

5 Calorie 

5 wallballs 

        Closer- 4 Rounds with partner

50 meter farmer carry

Dubs/ singles 

Saturday

           10 Rounds for time

10 Deadlifts

10 KB swings

10 Push ups

——————or this one

           5 Rounds for time

5 Front squats (95/65)

10 HPC (95/65)

15 Wall balls

20 KB swings

Thursday-Sled Day

   10 Rounds for time

Push sled 25 meters/ Pull back 25meters

10 Box step up and overs with wallballs

25 sit-ups 

* add weight to sled every 2 rounds