WORK CAPACITY:
AMRAP in 20 Minutes:
Climb the Ladder
100 Meter Run
10 Kettlebell Swings (53/35)
10' HS Walk
200m/20/20, 300m/30/30...
WEDNESDAY 260722
STRENGTH:
Front Rack Reverse Lunges 10-10-10-10
WORK CAPACITY:
5 Rounds For Time:
5-10-15-20-25 Push Press (135/95)
200 Meter Run
TUESDAY 260721
WORK CAPACITY:
On a 25:00 Running Clock
For Time:
12-9-6
Squat Snatch (155/105)
30/24 Calorie Bike
In remaining time:
Establish a Heavy Single Squat Snatch
MONDAY 260720
WORK CAPACITY:
For Time:
3 Rounds
12 Hang Squat Cleans Thrusters (95/65)
12 Handstand Push Ups
2:00 Rest
3 Rounds
16 Alternating Pistols
8 Strict Handstand Push Ups
STRENGTH:
Thruster 5-5-5-5-5
SATURDAY 260718
WORK CAPACITY:
AMRAP in 24 Minutes:
10 Clean and Jerks (135/95)*
15 Lateral Bar Burpees
400 Meter Run
*C&J weight should increase each round:
155/105, 185/125, 205/145, 225/155, 255/175
FRIDAY 260717
WORK CAPACITY:
For Time:
60/45 Calorie Row
30 Toes to Bar
15 Wall Walks
STRENGTH:
Front Squat 3-3-3-3-3-3
THURSDAY 260716
WORK CAPACITY:
2:00 on / 1:00 off until completion
60-40-20
Wall Balls (20/14)
Box Jumps (24/20)
Bike Calories*
35 Min Cap (12 rounds)
*Woman's bike cal 40-30-20
WEDNESDAY 260715
WORK CAPACITY:
AMRAP in 8 Minutes:
24 Double Unders
8 Deadlifts (185/135)
STRENGTH:
Deadlift Ladder
EMOM for 12 Minutes
1 Rep
*Add weight each set
TUESDAY 260714
WORK CAPACITY:
AMRAP in 4 Minutes:
200 Meter Run
20 Chest to Bar Pull Ups
Max Power Snatch (135/95)
3:00 Rest
AMRAP in 6 Minutes:
400 Meter Run
25 Chest to Bar Pull Ups
Max Power Snatch (135/95)
3:00 Rest
AMRAP in 8 Minutes:
600 Meter Run
30 Chest to Bar Pull Ups
Max Power Snatch (135/95)
MONDAY 260713
WORK CAPACITY:
For Time:
21-15-9
Push Ups
Calorie Row
Sumo Deadlift High Pull (95/65)
STRENGTH:
Bench Press 10-10-5-5-5
SATURDAY 260711
WORK CAPACITY:
AMRAP in 20 Minutes:
1 Hang Power Clean (165/115)
1 Front Squat
1 Shoulder to Overhead
Rest 1:00
2/2/2, 3/3/3, 4/4/4, 5/5/5
STRENGTH:
Deadlift 5-5-5-5-5
FRIDAY 260710
WORK CAPACITY:
5 Rounds For Total Distance:
2:30 on / 2:30 off
20 Dumbbell Box Step Overs (50/35) (24/20)
Max Distance Handstand Walk in remaining time
THURSDAY 260709
WORK CAPACITY:
AMRAP in 20 Minutes:
100 Meter Run
10 Air Squats
5 Burpees to 6" Target
200m/20/10, 300m/30/15
WEDNESDAY 260708
WORK CAPACITY:
For Time:
200 Double Unders
30 Overhead Squats (135/95)
60 Pull Ups
STRENGTH:
Hang Squat Snatch 2-2-2-2-2-2
TUESDAY 260707
WORK CAPACITY:
AMRAP in 10 Minutes:
20 Clean & Jerk (185/135)
800 Meter Run
Max Clean & Jerk in remaining time
STRENGTH:
Bar Rack Reverse Lunges
Every 2:30 for 10:00
12 Reps (6/leg)
MONDAY 260706
WORK CAPACITY:
For Time:
Row 2000 Meter
Rest until the 15:00 mark
then
40 Front Squats (225/155)
SATURDAY 260704
WORK CAPACITY:
"Hotshots 19"
6 Rounds For Time:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400 Meter Run
FRIDAY 260703
WORK CAPACITY:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps
Deadlift (225/155)
Bar-facing Burpees
STRENGTH:
Deadlift 1-1-1-1-1-1-1-1-1-1
THURSDAY 260702
WORK CAPACITY:
For Time:
100 Wall Balls (20/14)
100 Hang Dumbbell Snatch (50/35)
100 Single Dumbbell Box Step Ups (24/20") (50/35)
*Every 2:00 until completion (inc 0:00)
10/7 Calorie Bike
WEDNESDAY 260701
WORK CAPACITY:
For Time:
30 Strict Press (95/65)
400 Meter Run
20 Push Press (135/85)
400 Meter Run
10 Push Jerk (165/115)
400 Meter Run
STRENGTH:
Bench Press 1-1-1-1-1
