WORK CAPACITY:
AMRAP in 20 Minutes:
100 Meter Overhead Plate Carry ( 45/35)
10 Hang Squat Clean (135/95)
15/12 Calorie Row
1:00 Rest
STRENGTH:
Squat Clean 3-3-2-2-1-1
FRIDAY 250221
WORK CAPACITY:
5x AMRAP in 2:00 / 2:00 Rest
21 Front Rack Dumbbell Lunges (50/35)
15 Dumbbell Deadlifts (50/35)
9 Lateral Burpees Over Dumbbells
STRENGTH:
Deadlify 10-10-10-10
THURSDAY 250220
WORK CAPACITY:
3 Rounds For Time:
60/45 Calorie Bike
60 Air Squats
60' Handstand Walk or 6 Wall Walks
2:00 Rest
WEDNESDAY 250219
WORK CAPACITY:
For Time:
600-400-200 Meter Run
40-30-20 Wall Balls (20/14)
20-15-10 Chest to Bar
STRENGTH:
Thruster 2-2-2-2-2
TUESDAY 250218
WORK CAPACITY:
CrossFit Open 13.1
AMRAP in 17 Minutes:
40 Burpees to 6" Target
30 Power Snatch (75/45)
30 Burpees to 6" Target
30 Power Snatch (135/75)
20 Burpees to 6" Target
30 Power Snatch (165/100)
10 Burpees to 6" Target
Max Power Snatch (210/120)
STRENGTH:
3 Rounds:
100ft Farmer's Carry AHAP
MONDAY 250217
WORK CAPACITY:
3 Rounds For Time:
400/350 Meter Row
21 Toes to Bar
15 Front Squats (155/105)
2:00 Rest
STRENGTH:
Back Squat 3-3-3-3-3
SATURDAY 250215
WORK CAPACITY:
Every 2:00 Until Failure
8 Burpee Box Jumps (24/20")
8 Power Cleans (135/95)*
*Increase Power Clean reps by 2 per round
8/8, 8/10, 8/12, etc...
FRIDAY 250214
WORK CAPACITY:
AMRAP in 16 Minutes:
12/9 Calorie Row
6 Push Press (155/105)
3 Ring Muscle Up
STRENGTH:
Push Jerk 3-3-3-3-3
THURSDAY 250213
WORK CAPACITY:
For Total Reps:
3:00 Dumbbell Box Step Ups (24/20") (50/35)
3:00 Ab Mat Sit Ups
3:00 Alternating Lunges
3:00 Hang Dumbbell Snatch (50/35)
then 2:00 each, 1:00 each
WEDNESDAY 250212
WORK CAPACITY:
For Time:
1 Mile Run
80 Dumbbell Bench Press (50/35)
*Partition anyway
STRENGTH:
4 Rounds
:30 on / :30 off
Tall Plank Hold
Flutter Kicks
TUESDAY 250211
WORK CAPACITY:
For Time:
60/48 Calorie Row
30 Thrusters (95/65)
3:00 Rest
40/30 Calorie Row
20 Thrusters (125/85)
STRENGTH:
Back Squat 5-5-5-5-5
MONDAY 250210
STRENGTH:
Strict Weighted Pull Ups 3-3-3-3-3-3
WORK CAPACITY:
5 Rounds For Time:
60 Double Unders
12 Chest to Bar Pull Ups
25' Handstand Walk
SATURDAY 250208
WORK CAPACITY:
Every 5:00 for 20:00
15 Power Snatch (75/55)
20 Toes to Bar
25 Wall Balls (20/14)
STRENGTH:
30-20-10
Burpees Box Jump Overs (24/20"
Rest 1:00
FRIDAY 250207
WORK CAPACITY:
9 Rounds:
1:00 on / 1:00 off
4 Bar Muscle Ups
8 Push Press (115/85)
12/9 Calorie Row
STRENGTH:
Front Squat 3-3-3-3-3-3
THURSDAY 250206
WORK CAPACITY:
AMRAP in 22 Minutes:
3 Rounds:
24 Dumbbell Goblet Lunges (50/35)
12/10 Calorie Bike
9 Burpees to 6" Target
then
Rest 2:00
then continue on for the whole AMRAP
STRENGTH:
:30 on /:30 off for 10:00
Max Strict Press (45/35)
Max Barbell Bicep Curls (45/35)
WEDNESDAY 250205
WORK CAPACITY:
For Time:
800 Meter Run
21 Deadlift (225/155)
600 Meter Run
15 Deadlift (225/155)
400 Meter Run
9 Deadlift (225/155)
STRENGTH:
Deadlift 3-3-3-3-3
TUESDAY 250204
STRENGTH:
EMOM 5
2 Power Clean and Jerk
Every 2:00 for 10:00
2 Power Clean and Jerk
WORK CAPACITY:
AMRAP in 10 Minutes:
3 Hang Power Cleans (135/95)
3 Wall Walks
6/3, 9/3, etc...
MONDAY 250203
WORK CAPACITY:
Every 2:00 for 14:00
8 Thrusters (95/65)
8 Toes to Bar
8 Box Jump (30/24")
STRENGTH:
Thruster 3-3-3-3-3-3-3-3
SATURDAY 250201
WORK CAPACITY:
5 Rounds for time of:
200 Meter Run
12 Chest to Bar Pull Ups
18 Alternating Dumbbell Clean and Jerk (50/35)
STRENGTH:
Pause Overhead Squat 5-5-5-5-5
FRIDAY 250131
WORK CAPACITY:
For Time:
100 Walking Lunges
60 Toes to Bar
100 Walking Lunges Steps
60 Burpees
STRENGTH:
Deadlift 3-3-3-3-3-3
