Sled push

 

Thursday

           Sled day -10 rounds

25 meter push

25 meter pull

After every 2 rounds add weight

* pick 2 exercises to do while you wait your turn

          Sumo deadlifts

          Goblet squats

          Assbike

           Single unders

Saturday

                Until 30 Powercleans 

1 minute on/ 1 minute off

10 bar facing burpees 

Max powercleans

———————————-

          6 Rounds for time

6 front squats

12 DB snatches 

24 DUBS

:60 wall sit

—————————

            Teams of 2 (you go / I go)

40 rounds:

     2 Deadlift (105/155)

     4 KB swings (53/35)

  REST 5 MINUTES 

20 rounds:

          5 cal ski

          5 wallballs 

Sunday

           NEW YORK MINUTE - Partners

1000 meter ski/row

100 pull ups

100 wall balls

100 slam ball

200 sit ups

Switch w/ partner every minute until all reps are done before moving to next exercise

Saturday

           E2MOM FOR 16 MINUTES 

8 Deadlifts ( 155/105 )

8 Burpees 

24 air squats

           CLOSER - Partner 

:30 second sit up

:30 second heavy hold

Thursday- sled Day

           10 Rounds for time

25 meter sled push

25 meter sled pull

6 power cleans

10 push ups 

Tuesday

            Clovis 

10 mile run

150 burpee pull ups

Monday

            Partner WOD - 5 rounds

16 power cleans (95/135)

32 push ups 

250 meter row ( together)

Sunday

       E2MOM UNTIL FAILURE 

50 DUBS/ Singles

6 TTB

3 Deadlifts

—————————-

          EMOM 20

Rounds 1-10

Odd: 15 squats

Even: 10 ball slams

 Rounds 11-20

Odd: 12 KB swings

Even: 10 SDLHP

Saturday- team

         4 K ROW

Athlete #1. Row 200

Athlete #2. KB swings

Athlete #3. Burpees

Athlete #4. Wall sit

——————————————-

        6 Rounds

4 Sumo Deadlifts

8 TTB

16 Box jumps/ step ups

Wall sit 1minute

——————————————

Strength- pull ups

Friday

 #1. EMOM-10

          Even- 5 power cleans

          Odd- 30 DUBS

—-rest 90 seconds 

#2. 3 Rounds 

          20 DB snatches

          20 sit ups

—rest 90 seconds 

#3. AMRAP-10

          25 meter farmer carry

          15 KB swings (sub 7 goblet squats)

Closer- 5 rounds

          :30 row

          :30 KTE

Thursday

            Sled push/ 10 rounds

Push/pull 25 meters

Sumo deadlift

5 calories ski erg

 

Wednesday

            6 ROUNDS GOR TIME

8 TTB

1 Clean (102/70 kg)

20 Box jumps

 

Closer: Flight simulator 

Wednesday

           EMOM 28

Min.1: 10 pull ups

Min.2: 12 TTB

Min.3: 15 Burpees

Min.4: Rest

Strength: Back

Sunday

              40-20-10 for time

KB SWINGS 

GOBLET SQUATS

* every 90 seconds do 10 sit ups

** start with the sit ups

Friday sled

       SLED PUSH/PULL 

10 ROUNDS/25 METERS

     BOX JUMP IP AND OVER

     :30 HANG OR 5 CAL SKI

Thursday

          EVITA

8 deadlifts 185/125

16 KB swings

150 single unders