WORK CAPACITY:
EMOM For 12 Minutes:
Min 1: 15/12 Calorie Bike
Min 2: 20 Alternating Pistols
Min 3: Max Single Dumbbell Box Step Overs (24/20) (50/35)
Min 4: Rest
STRENGTH:
Pause Box Front Squat 3-3-3-3-3-3-3
MONDAY 251117
WORK CAPACITY:
6 Rounds For Time:
5 Clean and Jerk (135/95)*
5 Power Snatch (135/95)*
*Sets MUST be T&G/Unbroken)
STRENGTH:
For Time:
500/450 Meter Row
21 Handstand Push Ups
500/450 Meter Row
15 Strict Pull Ups
500/450 Meter Row
9 Power Cleans (185/135)
SATURDAY 251115
WORK CAPACITY:
5 Rounds For Reps:
4:00 on / 2:00 off
600/500 Meter Row
8 Front Rack Lunges*
Max Burpee Box Jump Overs (30/24) in Remaining Time
*Build with each set.
FRIDAY 251114
WORK CAPACITY:
8 Rounds For Time:
12/9 Calorie Bike
3 Bar Muscle Ups
5 Thrusters (115/80)
STRENGTH:
Split Jerk 4-3-2-1-1
THURSDAY 251113
WORK CAPACITY:
EMOM for 30 Minutes:
Min 1: Single Arm Dumbbell Push Press (50/35)
* *Switch arms 1/2 way
Min 2: Toes to Bar
Min 3: Box Jumps (24/20)
Min 4: Push Ups
Min 5: Dumbbell Flutter Kicks (50/35)
Min 6: Rest
WEDNESDAY 251112
WORK CAPACITY:
5 Rounds For Time:
40 Double Unders
6 Snatches (135/95)
STRENGTH:
Squat Snatch 1-1-1-1-1
TUESDAY 251111
STRENGTH:
Back Squat 2-2-2-2-2
WORK CAPACITY:
3 Rounds For Time:
10 Bar Facing Burpees
10 Front Squats (135/95)
10 Bar Facing Burpees
10 Shoulder to Overhead (135/95)
MONDAY 251110
WORK CAPACITY:
AMRAP in 12 Minutes:
Climb the Ladder
1 Power Clean (155/105)
10 Double Unders
1 Wall Walk
2/20/2, 3/30/3, etc..
STRENGTH:
Power Clean 2-2-2-2-2
SATRUDAY 251108
WORK CAPACITY:
7 Rounds for time:
7 Deadlifts (315/205 lb)
12/9 Calorie Bike Sprint
15 Pull-Ups
45 seconds Rest
FRIDAY 251107
WORK CAPACITY:
3 Rounds For Time:
30/24 Calorie Row
20 Double Kettlebell Squats (70/53)
STRENGTH:
Squat Snatch 1-1-1-1-1
THURSDAY 251106
WORK CAPACITY:
AMRAP in 30 minutes of:
1000/800 Meter Row
15 Burpees Over Dumbbell
45 Sit-ups
15 Single Arm Push Press Right (50/35)
15 Single Arm Push Press Left (50/35)
WEDNESDAY 251105
WORK CAPACITY:
1:00 on / 1:00 off
Until Completion:
60/48 Calorie Bike
150 Double Unders
100' Dumbbell Walking Lunges (50/35)
STRENGTH:
Back Rack Reverse Lunges 10-10-10
TUESDAY 251104
WORK CAPACITY:
Interval "Nate"
4 Rounds of:
AMRAP in 3 Minutes
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53)
1:00 Rest After Each AMARAP
STRENGTH:
Hang Power Clean 3-3-3-3-3
MONDAY 251103
WORK CAPACITY:
5 Rounds For Time:
400 Meter Run
10 Burpee Box Jump Overs (24/20)
10-8-6-4-2
Front Squats
2:00 Rest
SATURDAY 251101
WORK CAPACITY:
For Time:
200 Reps*
1:00 Overhead Squats (95/65)
1:00 Pull Ups
1:00 Row for Calories
1:00 Rest
*200 Reps will be a running/accumulated total of all three movements
STRENGTH:
Overhead Squat 3-3-3-3-3
FRIDAY 251031
WORK CAPACITY:
Every 5:00 for 15:00
2 Rounds of "DT"
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead
in remaining time
Max Wall Walks
STRENGTH:
Deadlift 5-5-5-5-5
THURSDAY 251030
WORK CAPACITY:
Alphabet Soup
Every 7:00 x 4 Rounds
A. 200 Meter Run
B. 30 Flutter Kicks
C. 6-10 Strict Pull Ups
D. 18/14 Calorie Bike
E. 12-15 Barbell Curls (any weight)
R1: A,B,C,D,E
R2: E,D,C,B,A
R3: C,D,E,A,B
R4: B,A,E,D,C
WEDNESDAY 251029
WORK CAPACITY:
8 Rounds For Time:
100 Meter Run
8 Hang Power Snatch (115/75)
8 Push Ups
STRENGTH:
Build to a heavy complex:
1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch
TUESDAY 251028
WORK CAPACITY:
Every 2:30 for 10:00
35 Double Unders
10 Strict Pull Ups
Max Dumbbell Box Step Ups (20") (50/35)
STRENGTH:
Back Squat 5-5-3-3-2-2-2-2-2
MONDAY 251027
WORK CAPACITY:
AMRAP in 19 Minutes:
19 Wall Balls (20/14)
19 Calorie Row
STRENGTH:
Clean and Jerk 1-1-1-1-1
