Sunday

  Strength: Box squats- 5-5-3-3-2-1

Conditioning: 4 rounds for time

     25 goblet squats/ touch downs

     10 pull ups

     25 weighted back extensions 

     10 pull ups 

     25 weighted sit ups

     10 pull ups

     250 meter row/ski/run

Saturday

   On a 2 minute clock for 5 rounds:

100 feet farmer carry

30 anchored sit ups

Max DB squat cleans

53/35

Rest 1 minute 

————————

   Every 3 minutes for 7 rounds

10 calories row

6 Wallballs 

3 Powercleans (95/135)

————————-

                  ACCUMULATE

    AS MANY TTB AS POSSIBLE 

                   8 ROUNDS

     1 MINUTE ON/1 MINUTE OFF

 20 DUBS

 4 DB thrusters

 Max TTB (35/53)

Sunday

        NEW YORK MINUTE

 with a partner - switching every minute 

     100 Touchdowns 

100 KB sumo deadlifts

     100 Hang Powercleans 

1000 meter row/ski erg

     200 sit ups

Strength- pull ups/pull downs 

Saturday

            10 Rounds for time 

5 Deadlifts 

Heavy object carry 20 meters

5 Bench press 

Heavy object carry 20 meters 

* heavy object can be KB slamballs DB

   ———

Closer: 6 rounds

 200 meter ski

 6 push ups

 10 wallballs 

Thursday

             Sled 10 rounds 

Push/ pull sled 50 meters

5 power cleans

50 heavy rope

Matt 450#

Mo 295#

Matt- 450

Sunday

         3 Rounds for time

20 sumo deadlift

20 TTB

30 burpees/ touch downs

30 DB snatches 

30 DUBS 60 SUs

   Rest 2 minutes 

Saturday

           METCON

RUN 400

   5 rounds- 5 deadlifts + 15 dubs

RUN 400

   5 rounds- 5 cleans + 15 dubs

RUN 400

   5 rounds- 5 front squats +15 dubs

—————————

          3 rounds for time 

20 Powercleans 

20 TTB

30 burpees

30 KB swings

60 DUBS

* rest 2 minutes

Tuesday

           6 RFT

5 calories ski erg

50 meter Farmer carry

10 back extensions 

10 knees to elbows

Monday- Labor Day

           6 Rounds for time

4 sumo dead lifts

8 TTB

16 box jumps

:60 wall sit 

———————-

Metcon x3

#1. EMOM-10

    Even- 5 Sumo deadlifts

     Odd- 30 Dubs

Rest- 90 seconds 

#2. 3 Rounds

       20 DB snatches 

       20 Abmat sit-ups/ TTB

Rest- 90 seconds 

#.3. AMRAP-10

        25 meter farmer carry

        15 KB swing (sub 7 goblet squats)

Sunday

      40 - 30 - 20 

Wallballs

HPC

Sit ups

* E4MOM - 200 meter run/ ski/ row

                      25 DUBS

** start with the run/dubs

Saturday

           6 Rounds for time

9 Deadlifts

9 KB swings

9 Pull ups

Saturday

        Strength: Pull ups

Metcon: 40-30-20

Wallballs

KB swings

Sit ups

* E4MOM 

200 meter run

25 DUBS

** the workout starts with the run and dubs

Saturday

  Conditioning: 10 rounds

     7 thrusters

     7 pull ups

     7 burpees 

——————-

  Chipper: 1 RFT

     10 deadlifts

     20 pull ups

     30 box jumps

     40 KB swings

     50 DUBS

     40 KB swings

     30 box jumps

     20 pull ups

     10 deadlifts

———————-

100 STOH

      * 50 meter farmer carry every time you rerack

————————-

   6 RFT 

9 front squats

9 pull ups 

9 KB swings

———————

   15-10-5

Power cleans 

Front squats

Single unders x100 (150/100/50)

     

Sunday

      Strength - Pull ups

Conditioning 

  E3MOM X7 rounds

15 Wallballs 

35 DUBS

3 Squat cleans

————————-or-

        9-15-21

Run 200

Burpees

Hang power cleans

Box jump

        21-15-9

Burpees 

Hang power cleans 

Box jumps

———————

Closer w/partner for 10 rounds

:30 ball slam 

:30 bar hang

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……