WORK CAPACITY:
6 Rounds For Total Calories:
3:00 on / 1:00 off
1 Clean Complex*
6 Ring Muscle Ups
Max Calories on Bike
*Clean Complex = 1 Squat Clean + 2 Hang Squat Cleans
STRENGTH:
Clean Complex = 1 Squat Clean + 2 Hang Squat Cleans
FRIDAY 260501
WORK CAPACITY:
AMRAP in 12 Minutes:
8 Power Snatch (135/95)
12 Box Jump Overs (24/20)
30' Handstand Walk
STRENGTH:
Power Snatch 3-3-3-3-3
THURSDAY 260430
WORK CAPACITY:
EMOM for 30 Minutes:
1. Burpees Over Dumbbell
2. Calorie Row
3. Alternating Dumbbell Snatch (50/35)
Level 1 - 8 Burpees / 10/8 Cal Row / 10 Alt
Level 2 - 10 Burpees / 12/10 Cal Row / 12 Alt Snatch
Level 3 - 12 Burpees / 16/12 Cal Row / 16 Alt Snatch
Level 4 - 15 Burpees / 20/16 Cal Row / 20 Alt Snatch
WEDNESDAY 260429
STRENGTH:
Back Squat 10-10-10-10
WORK CAPACITY:
For Time:
27-21-15-9
Front Squats (95/65)
Chest to Bar Pull Ups
TUESDAY 260428
WORK CAPACITY:
For Time:
40/30 Calorie Bike
Then
3 Rounds
15 Power Clean (135/95)
15 Handstand Push Ups
STRENGTH:
Push Press 5-5-5-3-3-3-1-1
MONDAY 260427
WORK CAPACITY:
AMRAP in 30 Minutes:
5 Toes to Bar
5 Deadlifts (225/155)
50 Double Unders
2:00 Rest
10/10/50, 15/15/50/, 20/20/50...
SATURDAY 260425
WORK CAPACITY:
For Time:
50/40 Calorie Row
40 Single Dumbbell Overhead Walking Lunges (50/35)
30 Single Dumbbell Burpee Box Step Overs (24/20) (50/35)
STRENGTH:
Front Squat 1-1-1-1-1
FRIDAY 260424
STRENGTH:
For Time:
15 Clean and Jerk (95/65)
12 Clean and Jerk (135/85)
9 Clean and Jerk (155/105)
6 Clean and Jerk (185/125)
3 Clean and Jerk (205/145)
WORK CAPACITY:
4x AMRAP 2:00 / 2:00 Rest
25/20 Calorie Bike
Max Shoulder to Overhead (155/105)
THURSDAY 260423
WORK CAPACITY:
8x AMRAP 3:00 / 1:00 Rest
300 Meter Run
then
Max Reps of
R1 & R5: Dumbbell Goblet Squats (50/35)
R2 & R6: Hand Release Push Ups
R3 & R7: Single Dumbbell Push Press (50/35)
R4 & R8: Double Unders
WEDNESDAY 260422
WORK CAPACITY:
For Time:
12-9-6-3
Wall Walks
Burpee Box Jumps (24/20)
STRENGTH:
Front Rack Reverse Lunges 10-10-10-10
TUESDAY 260421
WORK CAPACITY:
“Isabel”
For Time:
30 Snatches (135/95)
STRENGTH:
Snatch Complex
Every :90 for 15:00
1 Power Snatch + 2 Hang Squat Snatch
MONDAY 260420
WORK CAPACITY:
For Time:
800 Meter Run
21 Front Squats (135/95)
21 Burpee Pull Ups
600m/15/15, 400m/9/9
STRENGTH:
Power Clean 5-5-5-5-5
SATURDAY 260417
WORK CAPACITY:
6 Rounds For Max Reps:
1:30 Calorie Bike or Row
:30 Deadlift (185/135)
1:00 Rest
STRENGTH:
2" Deficit Deadlift with Tempo 5-5-5-5-5
FRIDAY 260416
WORK CAPACITY:
10 Rounds For Time:
9 Thrusters (95/65 lb)
35 Double Unders
STRENGTH:
Bench Press 10-10-10-10-10
THURSDAY 260415
WORK CAPACITY:
6x AMRAP in 3:00 / 2:00 Rest
400 Meter Run
Max Burpees to 6" Target
WEDNESDAY 260414
WORK CAPACITY:
For Time:
30 Handstand Push Ups
30 Alternating Dumbbell Snatch (50/35)
30 Dumbbell Box Step Overs (24/20) (50/35)
2:00 Rest
20/20/20, 10/10/10
STRENGTH:
EMOM for 10 Minutes:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
TUESDAY 260413
STRENGTH:
Hang Squat Clean 5-4-3-3-2-2-1-1
WORK CAPACITY:
5 Rounds For Time:
200 Meter Run
6 Hang Squat Cleans (155/105)
12 Chest to Bar Pull Ups
MONDAY 260412
WORK CAPACITY:
On a 30:00 Running Clock:
Every 5:00 for 20:00
750/650 Meter Row
10 Push Press
then
20:00-30:00
Build to a Heavy Split Jerk Single
SATRUDAY 260411
WORK CAPACITY:
6 Rounds For Total Reps:
2:00 on / 2:00 off
8/6 Calorie Row
6 Burpees Over Rower
6 Strict Handstand Push Ups
Max Power Cleans (165/115)
FRIDAY 260410
WORK CAPACITY:
3 Rounds For Time:
50 Air Squats
100 Crossover Single Unders
20 Shoulder to Overhead (135/95)
STRENGTH:
Back Squat 4-3-3-2-2-2
