WORK CAPACITY:
AMRAP in 30 Minutes:
200 Meter Run
12 Dumbbell Deadlift (50/35)
12 Box Jumps (30/24)
12 Alternating Renegade Rows (50/35)
1:00 Rest
WEDNESDAY 250917
WORK CAPACITY:
Every 6:00 for 18:00
500/450 Meter Row
25 Pull Ups
10 Clean and Jerk*
*Round 1: (135/95)
*Round 2: (165/115)
*Round 3: (195/135)
STRENGTH:
Clean and Jerk 2-2-2-2-2
TUESDAY 250916
WORK CAPACITY:
3 Rounds For Time:
400 Meter Run
21 Toes to Bar
100 Double Unders
STRENGTH:
Back Squat 5-5-5-5-5
MONDAY 250915
WORK CAPACITY:
For Time:
20 Burpee Box Jump Overs (24/20)
10 Deadlift (225/155)
5 Bar Muscle Ups
20 Deadlift (225/155)
10 Bar Muscle Ups
30 Deadlift (225/155)
15 Bar Muscle Ups
20 Burpee Box Jump Overs
STRENGTH:
Deadlift 4-4-3-3-2-2
SATURDAY 250913
WORK CAPACITY:
On a 34:00 Running Clock:
0:00-20:00
50/40 Calorie Bike
45 Strict Handstand Push Ups
3:00 Rest
45 Thrusters (75/55)
50/40 Calorie Bike
20:00-24:00
Rest
24:00-34:00
EMOM for 10 Minutes
1 Thruster
FRIDAY 250912
WORK CAPACITY:
Every :90 for 15:00
7 Burpee Pull Ups
1 Power Snatch (135/95)*
*Each round, increase the Power Snatch reps by 1 until failure or the 10 rounds is complete
STRENGTH:
Hang Power Snatch 3-3-2-2-2-1-1
THURSDAY 250911
WORK CAPACITY:
On a 30:00 Running Clock:
0:00 - 15:00
"Annie"
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
15:00-30:00
AMRAP in 15 Minutes:
Climb the Ladder
5 Calorie Row
5 Push Ups
10/10, 15/15, 20/20, etc...
WEDNESDAY 250910
WORK CAPACITY:
For Time:
800 Meter Run
60 Wallballs (20/14)
60 Kettlebell Swings (53/35)
WORK CAPACITY:
AMRAP in 10 Minutes:
10 Reps (135/95)
10 Reps (165/115)
10 Reps (195/135)
10 Reps (225/155)
10 Reps (245/165)
Continue adding 20/10lbs for 10 Reps
TUESDAY 250909
WORK CAPACITY:
4 Rounds For Total Reps:
1:00 Row For Calories
1:00 Box Jump Overs (24/20)
1:00 Rope Climbs
1:00 Rest
STRENGTH:
Weighted Strict Chin Up 3-3-3-3-3
MONDAY 250908
WORK CAPACITY:
For Time:
400 Meter Run
40 Alternating Pistols
400 Meter Run
200 Double Unders
400 Meter Run
20 Ring Muscle Ups
400 Meter Run
STRENGTH:
Push Press 2-2-2-2-2
SATURDAY 250906
WORK CAPACITY:
4 Rounds of:
AMRAP in 4:00 / 2:00 Rest
6 Wall Walks
18 Dumbbell Front Rack Lunges (50/35)
Max Calorie Row
STRENGTH:
EMOM for 6 Minutes:
Min 1: 10 Left Arm Kroc Rows
Min 2: 10 Right Arm Kroc Rows
FRIDAY 250905
WORK CAPACITY:
8 Rounds of:
200 Meter Run
10 Toes to Bar
1 Clean & Jerk*
*Clean and Jerk weight will start at something moderately challenging and build across the rounds ending with your best lift at round 7 or 8.
THURSDAY 250904
WORK CAPACITY:
On a 30:00 Running Clock
For Total Reps:
1:00 Calories on Bike
1:00 Rest
1:00 Wall Balls (20/14)
1:00 Rest
1:00 Dumbbell Box Step Overs (50/35) (20")
1:00 Rest
WEDNESDAY 250903
WORK CAPACITY:
For Time:
15-12-9-6-3
Strict Handstand Push Ups
Lateral Bar Burpees
Deadlift (275/185)
STRENGTH:
Deadlift 1-1-1-1-1
TUESDAY 250902
WORK CAPACITY:
For Time:
60 V-Ups
80 Hang Dumbbell Snatch (50/35)
100/80 Calorie Row
STRENGTH:
Hang Power Snatch 5-4-3-2-1
MONDAY 250901
WORK CAPACITY:
Every 4:00 for 24:00
15/12 Calorie Bike
5 Touch & Go Power Cleans + 5 Front Squats
SATURDAY 250830
STRENGTH:
Front Squat 10-8-6-4-2-1
WORK CAPACITY:
AMRAP in 12 Minutes:
30 Dumbbell Snatch (50/35)
30/24 Calorie Bike
FRIDAY 250829
WORK CAPACITY:
On a 19:00 Running Clock:
AMRAP in 3 Minutes:
200 Meter Run
20 Box Jump Overs (24/20)
20 Deadlift (135/95)
20 Bar Facing Burpees
20 Power Cleans (135/95)
2:00 Rest
then
AMRAP in 5 Minutes:
(Same as above)
2:00 Rest
then
AMRAP 7
(Same as above)
STRENGTH:
Hang Power Clean 3-3-3-3-3
THURSDAY 250828
WORK CAPACITY:
EMOM for 30 Minutes:
Min 1: 10 Dumbbell Goblet RFE Split Squat Right-Leg (50/35)
Min 2: 10 Dumbbell Goblet RFE Split Squat Left-Leg (50/35)
Min 3: 15/12 Calorie Bike or Row
Min 4: 15 V-Ups
Min 5: Rest
WEDNESDAY 250827
WORK CAPACITY:
“Cindy”
AMRAP in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
STRENGTH:
1 Max Effort Hold
Push Up Plank, HS Hold, Ring Support, or L-Sit
