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……

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

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