Saturday

           NEW YORK MINUTE

for time w/partner switching EMOM

    100 wallballs 

100 deadlifts

    1000 meter row

100 goblet squats

     200 Abmat sit ups

Sunday

 

 

CLOSER- Row sprints until you reach 1000 meters

         :30 on / :30 rest

Saturday

 

Saturday

                 Choose one 🤔

Sunday results

      

Sunday DL LADDER

                DEADLIFTS

   10-9-8-7-6-5-4-3-2-1

   30 dubs + 5 burpees 

* add weight on the even rounds

—————————

CLOSER- 10 rounds w/partner

:30 wallballs 

:30 burpees/ touch downs

Partner 1 does wallballs for 30 seconds while Partner 2 rests

Partner 2 does 30 seconds wallballs while partner 1 rests

Then burpees……

Saturday

           6 Rounds for time

6 DB snatches

7 Goblet squats

6 Cleans

 

Closer: partner 10 rounds

Farmer carry 50 meters

Partner does DUBS or SU until partner gets back

Switch

Thursday sled day

            SLED DAY 10 rounds

25 meter push

25 meter pull

* pick 2 exercises

Sumo deadlift

Box step up and overs

Bike

Ski erg

Wednesday

            Annie Cleans

   50-40-30-20-10

TTB/ Sit ups

Dubs

5 Power cleans after each round 

Sunday

           10 Rounds for time

     1 min on/ 1 minute off

20 DUBS

4 Cleans

Max TTB

——————————

          4 rounds for time 

14 weighted Russian twists

12 DB snatches 

6 Cleans

24 DUBS 

——————————————-

Saturday-Hyrox

      

 

Closer: partner Farmer carry/ single unders