STRENGTH:
Thruster Ladder
EMOM for 14 Minutes:
1 Rep
WORK CAPACITY:
For Time:
45/35 Calorie Bike
30 Thrusters (95/65)
15 Wall Walks
THURSDAY 250626
WORK CAPACITY:
EMOM 30
:30 on / :30 off
Min 1: Single Kettlebell Bicep Curls
Min 2: Lateral Burpees Over Kettlebell
Min 3: Kettlebell Taters
Min 4: Right-Arm Half Kneeling Kettlebell Press
Min 5: Left-Arm Half Kneeling Kettlebell Press
Min 6: Rest
WEDNESDAY 250625
WORK CAPACITY:
5 Rounds For Total Reps:
1 Max Touch & Go Set of Power Cleans (at 75% BW)
1 Max Set of Chest to Bar
Rest as needed between sets
TUESDAY 250624
WORK CAPACITY:
3 Rounds For Time:
12 Calorie Row
12 Dumbbell Snatch (50/35)
10 Calorie Row
10 Dumbbell Snatch
8 Calorie Row
8 Dumbbell Snatch
2:00 Rest
STRENGTH:
Overhead Squat 3-3-3-3-3
MONDAY 250623
WORK CAPACITY:
3 Rounds For Time:
400 Meter Run
25 Box Jump Overs (24/20)
25 Kettlebell Swings (53/35)
STRENGTH:
Every 4:00 for 12:00
Complete 1 Unbroken Set:
21-15-9
SATURDAY 250621
WORK CAPACITY:
5 Rounds For Total Calories:
2:00 on / 2:00 off
4 Dumbbell Man Makers (50/35)
Max Calories on Bike in remaining time
*Each "Man Maker" is 1 Push Up on DBs, Single-Arm Row, Single-Arm Row (other side), straight into Squat Clean Thruster.
STRENGTH:
Back Squat 1-1-1-1-1-1-1-1-1-1
FRIDAY 250620
WORK CAPACITY:
8 Rounds For Time:
8 Toes to Bar
8 Shoulder to Overhead (135/95)
STRENGTH:
Push Jerk
Every :90 for 4:30
3 Reps
Every :90 for 4:30
2 Reps
Every :90 for 4:30
1 Rep
THURSDAY 250619
WORK CAPACITY:
AMRAP in 30 Minutes:
10 Strict Pull Ups
25 Double Unders
15 Push Ups on Dumbbells
25 Double Unders
20 Dumbbell Front Squats
25 Double Unders
1:00 Rest
WEDNESDAY 250618
WORK CAPACITY:
On a 35:00 Running Clock:
3 Rounds
10 Box Jumps (24/20)
12 Power Snatch (95/65)
2:00 Rest
3 Rounds
10 Box Jumps (24/20)
9 Power Snatch (115/85)
2:00 Rest
3 Rounds
10 Box Jumps (24/20)
6 Power Snatch (135/95)
2:00 Rest
3 Rounds
10 Box Jumps (24/20)
3 Power Snatch (155/105)
In Remaining Time:
Establish a Heavy Single Power Snatch
TUESDAY 250617
WORK CAPACITY:
For Time:
800 Meter Run
60 Burpees to 6" target
800 Meter Run
STRENGTH:
14:00 to establish a Heavy Single Clean Complex:
1 Power Clean + 2 Hang Power Clean
MONDAY 250616
WORK CAPACITY:
For Time:
100 Air Squats
5 Muscle-Ups
75 Air Squats
10 Muscle-Ups
50 Air Squats
15 Muscle-Ups
25 Air Squats
20 Muscle-Ups
STRENGTH:
AMRAP in 5 Minutes:
50/40 Calorie Row
Max Push Ups in Remaining Time
SATURDAY 250614
WORK CAPACITY:
On a 30:00 running clock:
0:00-18:00
AMRAP in 18 Minutes:
Climb the Ladder
10 Calorie Row
10 Alternating Pistols
10 Deadlift (135/95)
20/20/20, 30/30/30, etc..
18:00-20:00
2:00 Rest
20:00-30:00
10:00 to Establish a 5 Rep Max Deadlift
FRIDAY 250613
WORK CAPACITY:
Climb the Ladder
AMRAP in 12 Minutes:
3 Overhead Squats (95/65)
100 Meter Run
3 Handstand Push-Ups
100 meter Run
6/100m/6/100m, 9/100m/9/100m, etc..
STRENGTH:
Hang Squat Snatch
Every :90 for 6:00
3 Reps
Every :90 for 6:00
2 Reps
THURSDAY 250612
WORK CAPACITY:
Every 2:00 for 30:00
Min 1: 16 Reverse Deficit Lunges (8/side)
Min 2: 16 Kroc Rows (8/arm)
Min 3: 10 Dips + :15 Hold
WEDNESDAY 250611
WORK CAPACITY:
4 Rounds For Time:
10 Strict Chin Ups
100 Meter Farmers Carry (50/35)
2:00 Rest
STRENGTH:
In 10:00
Establish a 2 Rep Max Weighted Pull-Up or Chin-Up
TUESDAY 250610
WORK CAPACITY:
For Time:
100 Wall Balls (20/14)*
*Every 2:00 until completion (including 0:00)
10 Burpee Box Jump Overs (24/20)
STRENGTH:
Front Squat 3-3-3-3-3-3
MONDAY 250609
WORK CAPACITY:
Every 6:00 for 30:00
200 Meter Run
20 V-Ups
5 Power Clean & Jerk
SATURDAY 250607
WORK CAPACITY:
For Time:
40-20-10
Calorie Bike*
Dumbbell Bench Press (50/35)
Kettlebell Swings (53/35)
STRENGTH:
Deadlift 10-10-10
FRIDAY 250606
WORK CAPACITY:
“Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Balls (20/14)
1 minute Sumo Deadlift High-Pulls (75/55)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55)
1 minute Row (calories)
1 minute Rest
THURSDAY 250605
WORK CAPACITY:
Every 6:00 for 30:00
25/20 Calorie Row
10 Dumbbell Rear Foot Elevated Split Squats
25 Push Ups
10 Dumbbell Rear Foot Elevated Split Squats Left Leg
