WORK CAPACITY:
3 Rounds For Time:
30 Wall Balls (20/14)
15 Deadlift (225/155)
12 Min Cap
STRENGTH:
TEMPO DEADLIFT 3-3-3-3-3-3
MONDAY 261102
WORK CAPACITY:
4 Rounds For Time:
20/14 Calorie Bike
20 Alternating Dumbbell Snatch (50/35)
8 Bar Muscle Ups
16 Min Cap
STRENGTH:
PUSH JERK 2-2-2-2-2-2-2-2
SATURDAY 261031
WORK CAPACITY:
"Jack Skellington"
AMRAP in 31 Minutes:
600 Meter Run
31 Power Cleans (135/95)
31 Handstand Push Ups
31 Front Rack Reverse Lunges (135/95)
2:00 Rest
FRIDAY 261030
WORK CAPACITY:
4 Rounds
2:00 on / 2:00 off
12 Pull Ups
12 Shoulder to Overhead (115/85)
R2 9/9
R3 6/6
R4 3/3
STRENGTH:
PUSH PRESS 3-3-3-3-3-3
THURSDAY 261029
WORK CAPACITY:
EMOM for 30 Minutes:
Min 1: 6 Shuttle Runs (50')
Min 2: Max Burpee Broad Jumps
Min 3: 6 Shuttle Runs (50')
Min 4: Max Calorie Row
Min 5: 6 Shuttle Runs (50')
Min 6: Max Farmers Carry (any challenging weight)
Min 7: 6 Shuttle Runs (50')
Min 8: Max Dumbbell Front Rack Walking Lunge (50/35)
Min 9: 6 Shuttle Runs (50')
Min 10: Max Wall Balls (20/14)
WEDNESDAY 261028
WORK CAPACITY:
For Time:
30/24 Calorie Row
12 Power Snatch (135/95)
30/24 Calorie Row
12 Overhead Squats (135/95)
30/24 Calorie Row
12 Squat Snatch (135/95)
STRENGTH:
Squat Snatch 1-1-1-1-1
TUESDAY 261027
WORK CAPACITY:
For Time:
3 Rounds
15 Toes to Bar
200 Meter Run
Straight Into
3 Rounds
25 Wallball (20/14)
200 Meter Run
STRENGTH:
Front Squat 5-5-5-5-5
MONDAY 261026
WORK CAPACITY:
DT
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
10 Min Cap
STRENGTH:
Deadlift 5-5-5-5-5
SATURDAY 261024
WORK CAPACITY:
12 Rounds:
1:00 on / 1:00 off
4 Single Dumbbell Devils Press (50/35)
8 Alternating Dumbbell Snatch (50/35)
12 Single Dumbbell Box Step Overs (24/20)
FRIDAY 261023
WORK CAPACITY:
For Time:
21-15-9
Overhead Squat (135/95)
Chest to Bar Pull Ups
WORK CAPACITY:
AMRAP in 10 Minutes:
9/6 Calorie Bike
1 Max Set of Push Ups
THURSDAY 261022
WORK CAPACITY:
Every 5:00 for 30:00
400 Meter Run
15 Burpees to 6" Target
WEDENSDAY 261021
WORK CAPACITY:
AMRAP in 25 Minutes:
500/450 Meter Row
5 Wall Walks
15 Deadlifts (225/155)
20 V-Ups
75 Double Unders
TUESDAY 261020
WORK CAPACITY:
3 Rounds For Time:
24 Wallballs (20/14)
4 Bar Muscle Ups
12 Front Squats (135/95)
4 Bar Muscle Ups
STRENGTH:
:02 Pause Back Squat 4-4-4-3-3-3
MONDAY 261019
WORK CAPACITY:
AMRAP in 5 Minutes
1-2-3-4..etc
Burpee Box Jump Over (24/20)
Hang Squat Snatch (115/85)
3:00 Rest
For Time:
Ladder to Zero*
Hang Squat Snatch (115/85)
Burpee Box Jump Over (24/20)
STRENGTH:
Power Snatch 1-1-1-1-1
SATURDAY 261017
STRENGTH:
Deadlift 10-10-10-10
WORK CAPACITY:
AMRAP 2-2-2-2-3 /1:00 Rest
200 Meter Sprint
7 Deadlift (275/185)
Max Wall Walks in remaining time
FRIDAY 261016
WORK CAPACITY:
For Time:
1000 Meter Row
50 Burpees Over Bar
50 Front Squats (135/95)
STRENGTH:
Front Squat
Every :90 for 6:00
3 Reps
Every 2:30 for 10:00
3 Reps
THURSDAY 261015
WORK CAPACITY:
AMRAP in 3 Minutes:
30 Double Unders
15 Kettlebell Swings (50/35)
2:00 Rest
AMRAP in 3 Minutes:
15 Kettlebell Swings (50/35)
15 Goblet Squats
2:00 Rest
AMRAP in 3 Minutes:
15 Goblet Squats
15 V-Ups
2:00 Rest
AMRAP in 3 Minutes:
15 V-Ups
15 Kettlebell Snatch (50/35)
2:00 Rest
For Time:
60 Double Unders
30 Kettlebell Swings (50/35)
30 Goblet Squats
30 V-Ups
30 Kettlebell Snatch (50/35)
WEDNESDAY 261014
WORK CAPACITY:
For Time:
27 Power Cleans (135/95)
12 Bar Muscle Ups
3:00 Rest
21 Power Cleans
9 Bar Muscle Ups
3:00 Rest
15 Power Cleans
6 Bar Muscle Ups
3:00 Rest
9 Power Cleans
3 Bar Muscle Ups
TUESDAY 261013
WORK CAPACITY:
Every 4:00 for 20:00
400 Meter Run
Max Unbroken sets of 5 Thrusters (115/75)
STRENGTH:
Thruster 1-1-1-1-1-1-1-1-1-1
MONDAY 261012
WORK CAPACITY:
6 Rounds For Time:
8 Handstand Push Ups
10 Deadlift (155/105)
12 Box Jumps (24/20)
STRENGTH:
Deadlift
EMOM for 4 Minutes:
2 Reps
Every 2:00 for 8:00
2 Reps
