WORK CAPACITY:
AMRAP in 10 Minutes:
5 Power Clean (205/145)
5 Wall Walks
STRENGTH:
Deficit Deadlift 10-10-10-10
MONDAY 260119
WORK CAPACITY:
3 Rounds For Total Reps:
:40 on / :20 off
Min 1: Push Ups
Min 2: Single Dumbbell Box Step Overs (24/20) (50/35)
Min 3: Shoulder to Overhead (135/95)
Min 4: Bike Calories
Min 5: Rest
STRENGTH:
Front Squat 5-5-5-5-5-5
SATURDAY 260117
WORK CAPACITY:
“Amanda”
For Time:
9-7-5
Muscle-Ups
Snatches (135/95)
STRENGTH:
Squat Snatch 1-1-1-1-1
FRIDAY 260116
WORK CAPACTY:
3 Rounds For Time:
30/24 Calorie Bike
30 Wall-Ball Box Step Ups (24"/20") (20/140
20 Hang Power Cleans (115/85)
STRENGTH:
Every 2:00 for 10:00
1 MAX Set Strict Pull-ups
*If you have 7-10+ Strict Pull Ups on a regular
basis feel free to weight it
THURSDAY 260115
WORK CAPACITY:
On a 30:00 Running Clock:
0:00-15:00
Row For Calories*
@3:00, 6:00, 9:00, 12:00
*Complete:
5 Plate Turkish Sit Ups (45/25)
10 Plate Jumps
15 Deficit Reverse Lunges (standing on plate)
2:00 Rest
AMRAP in 13 Minutes:
100' Plate Goblet Carry 45/25 (25' out and back)
50 Flutter Kicks
10 50' Shuttle Runs
50 Plate Russian Twists (45/25)
50 Air Squats
WEDNESDAY 260114
WORK CAPACITY:
For Time:
400 Meter Run
40 Wall Balls (20/14)
30 Pull Ups
20 Thrusters (95/65)
80' Handstand Walk (20' increments)
STRENGTH:
Back Squat 1-1-1-1-1
TUESDAY 260113
WORK CAPACITY:
4 Rounds For Total Calories:
AMRAP in 2:00 / 2:00 Rest
14 Burpees Over Rower
Max Calorie Row
STRENGTH:
2:00 Max Rope Climbs
2:00 Max Kettle Sumo Deadlift High-Pull (70/53)
MONDAY 260112
WORK CAPACITY:
3 Rounds For Time:
10 Deadlift (185/135)
8 Bar Muscle Ups
3:00 Rest
then
3 Rounds:
8 Front Squats (185/135)
10 Strict Handstand Push Ups
STRENGTH:
EMOM for 10 Minutes:
Squat Clean & Split Jerk
1 Rep
SATURDAY 260110
WORK CAPACITY:
5 Rounds For Total Reps:
AMRAP in 3:00 / 1:00 Rest
2 50' Shuttle Run
2 Lateral Burpees
2 Hang Squat Snatch (115/75)
4/4, 6/6, 8/8, etc..
STRENGHT:
In 10:00 Establish a
Heavy 3 Position Squat Snatch Complex:
1 High Hang + 1 Below Knee + 1 Floor
FRIDAY 260109
WORK CAPACITY:
AMRAP in 7 minutes:
3 Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
6/6, 9/9, 12/12, etc...
STRENGTH:
Power Clean 5-5-5-5-5
THURSDAY 260108
WORK CAPACITY:
For Time
Buy-In: 400 Meter Dumbbell/Kettlebell Farmer Carry (50/35)
Then:
40 Lunge-Lunge-Squat (75/55)
40 Ring Rows
30 Push Ups
400 Meter Run
30 Lunge-Lunge-Squat
30 Ring Rows
25 Push Ups
300 Meter Run
20 Lunge-Lunge-Squat
20 Ring Rows
20 Push Ups
200 Meter Run
WEDNESDAY 260107
WORK CAPACITY:
“Christine”
3 Rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20 in)
STRENGTH:
Deadlift 5-5-3-2-1
TUESDAY 260106
WORK CAPACITY:
Every 4:00 for 16:00
25/20 Calorie Bike
60 Double Unders
10 Front Squats (155/105)
STRENGTH:
Front Squat 3-3-3-3-3
MONDAY 260105
WORK CAPACITY:
For Time:
400 Meter Run
16 Burpee Chest to Bar Pull Ups
400 Meter Run
12 Burpee Chest to Bar Pull Ups
400 Meter Run
8 Burpee Chest to Bar Pull Ups
400 Meter Run
4 Burpee Chest to Bar Pull Ups
STRENGTH:
Barbell Z-Press 5-5-5-5-5-5
SATURDAY 260103
WORK CAPACITY:
On a 30:00 Running Clock:
3 Rounds:
12/9 Calorie Bike
12 Push Press (95/65)
4:00 Rest
3 Rounds:
60 Double Unders
12 Thrusters (95/65)
4:00 Rest
Then
For Time:
24/18 Calorie Bike
24 Push Press (95/65)
120 Double Unders
24 Thrusters (95/65)
In remaining time
Establish a 3RM
Hang Squat Clean
FRIDAY 250102
WORK CAPACITY:
4 Rounds For Total Calories:
2:30 on / 1:00 off
8 Single Dumbbell Burpee Box Step Overs (20") (50/35)
Max Calorie Row
STRENGTH:
Deadlift 10-10-10-10-10
WEDNESDAY 251231
WORK CAPACITY:
“Kelly”
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24/20 in.)
30 Wall Balls (20/14 lb)
TUESDAY 251230
WORK CAPACITY:
“Ingrid”
10 Rounds For Time:
3 snatches (135/95 lb)
3 burpees over the bar
STRENGTH:
Power Snatch 5-5-5-4-4-3-3
MONDAY 251229
WORK CAPACITY:
4 Rounds For Time:
50 Double Unders
8 Hang Squat Cleans (115/85)
8/6 Strict Chin Ups
1:00 Rest
STRENGTH:
Pause Front Squat 5-5-5-5-5-5
SATURDAY 251227
WORK CAPACITY:
5 Rounds For Time:
20 Kettlebell Swings (53/35)
20 Ab Mat Sit Ups (or V-Ups)
10 Strict Pull Ups
1:00 Rest
STRENGTH:
EMOM for 10 Minutes:
10 Single Arm Dumbbell or Kettlebell Row (5 Reps per side)
