WORK CAPACITY:
AMRAP in 20 Minutes:
24/18 Calorie Bike
6 Wall Walks
8 Hang Squat Snatch (115/85)
1:30 Rest
STRENGTH:
EMOM for 10 Minutes:
1 Hang Squat Snatch + 1 Snatch
SATURDAY 25042
WORK CAPACITY:
AMRAP in 21 Minutes:
21/18 Calorie Row
21 Back Squats (185/135)
1:00 Rest
STRENGTH:
8 Rounds for Total Reps:
:30 on / :30 off
Strict Ab Mat Sit Ups
FRIDAY 250425
WORK CAPACITY:
5x AMRAP in 2:00 / 2:00 Rest
100 Meter Run
8 Bar Facing Burpees
Max Power Cleans (155/105)
STRENGTH:
EMOM for 14 Minutes:
Min 1: 1 Power Clean
Min 2: 1 Set of Bar Muscle Ups
THURSDAY 250424
WORK CAPACITY:
Every 10:00 for 30:00
1000/900 Meter Row
100 Crossover Single Unders
25 Single Dumbbell Hang Clean and Jerk (50/35)
WEDNESDAY 250423
WORK CAPACITY:
AMRAP in 10 Minutes:
Climb the Ladder:
1-2-3-4-5...
Thrusters (95/65)
Toes to Bar
STRENGTH:
EMOM for 10 Minutes:
3 Reps from the floor
then
Rest 2:00
then
AMRAP in 2 Minutes:
Max Shoulder to Overhead reps at 80% of heaviest set of 3
TUESDAY 250422
WORK CAPACITY:
For Time:
15-25-35
Wall Balls (20/14)
Burpees to Plate
Pull Ups
STRENGTH:
Pause Front Squat 3-3-3-3-3
MONDAY 250421
WORK CAPACITY:
Every 4:00 for 16:00
25 Kettlebell Swing (53/35)
25/20 Calorie Row
STRENGTH:
Every 2:00 for 10:00
Rear Foot Elevated Dumbbell Split Squat
12 Reps (6/side)
SATURDAY 250419
WORK CAPACITY:
Every 2:30 for 30:00
200 Meter Row
10 Lateral Burpees Over Rower
1 Heavy Snatch
FRIDAY 250418
WORK CAPACITY:
“Lynne”
5 Rounds for Max Reps
Bench Press (bodyweight)
Pull-Ups
THURSDAY 250417
WORK CAPACITY:
On a 30:00 Running Clock
2:00 on/1:00 off
200 Meter Run
Max Barbell Bicep Curls (45/35)
Max Reverse Overhead Plate Lunge (45/25)
*alternate rounds between Bicep Curls & Lunges
WEDNESDAY 250416
WORK CAPACITY:
On a 14:00 Running Clock
"Diane"
21-15-9
Deadlifts (225/155)
Handstand Push Ups
8 Min Cap
at the 10:00 Mark:
AMRAP in 2 minutes:
Max Strict Handstand Push Ups
TUESDAY 250415
WORK CAPACITY:
“Open 20.5”
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, (20-lb. ball to 10 ft./14-lb. ball to 9 ft.)
MONDAY 250414
STRENGTH:
Push Press 10-10-5-5-3-3-3
WORK CAPACITY:
AMRAP in 14 Minutes:
100 Double Unders
30 Overhead Lunges (75/55)
SATURDAY 250412
WORK CAPACITY:
For Time:
600 Meter Run
40 Dumbbell Farmers Hold Box Step Ups (50/35) (24/20)
50 Toes to Bar
40 Dumbbell Farmers Hold Box Step Ups (50/35) (24/20)
600 Meter Run
STRENGTH:
Alternating Tabata Intervals
:20 on / :10 off
Hollow Rocks
Flutter Kicks
FRIDAY 250411
WORK CAPACITY:
AMRAP in 16 Minutes:
10 Burpee Box Jump Overs (24/20)
5 Bar Muscle Ups
3 Squat Cleans (205/145)
1:00 Rest
STRENGTH:
Hang Squat Clean 1-1-1-1-1
THURSDAY 250410
WORK CAPACITY:
6 Rounds For Total Reps:
:30 on / :30 off
Alternating Single Dumbbell Hang Clean & Jerk (50/35)
Shuttle Runs
Bent Over Row (95/65)
Stationary Dips (dip bar/box/ring)
Single Kettlebell Curls (53/35)
WEDNESDAY 250409
WORK CAPACITY:
Every 2:00 for 32:00
Odd:
45 Double Unders
9 Unbroken Push Jerk*
Even:
200 Meter Row
4 Wall Walks
TUESDAY 250408
WORK CAPACITY:
For Time:
400 Meter Run
21 Chest to Bar
21 Deadlift (225/155)
2:00 Rest
21 Deadlift (225/155)
21 Chest to Bar
400 Meter Run
STRENGTH:
Deadlift 2-2-2-2-2
MONDAY 250407
WORK CAPACITY:
For Time:
100/80 Calorie Row
50 Power Snatch (135/95)
STRENGTH:
12:00 to establish a heavy "Three Position Power Snatch":
1 Hang power snatch
1 Below the knee low hang power snatch
1 Full power snatch
SATURDAY 250405
WORK CAPACITY:
AMRAP in 20 Minutes:
9 Bar Facing Burpees
6 Thrusters (115/75)
3 Ring Muscle Ups
directly into
10:00 to Establish a 3RM Front Squat
