WORK CAPACITY:
PARTNER WOD
AMRAP in 15 minutes of:
200 Meter Run
Max Snatch (95/65)
STRENGTH:
Snatch 1-1-1-1-1
FRIDAY 240426
WORK CAPACITY:
3 rounds of:
AMRAP in 4 minutes / 2:00 Rest
30 Wallballs (20/14)
10 Bar Muscle Ups
Max Calorie Row
STRENGTH:
Push Press 3-3-3-3-3-3-3-3
THURSDAY 240425
WORK CAPACITY:
AMRAP in 22 mintues of:
10 50' Shuttle Runs
20 Burpees
30 Kettlebell Swings (24/16)
40 Sit Ups
50 Walking Lunge Steps
STRENGTH:
Dumbbell Bench Press
3-4 X 15 Reps as heavy as possible
WEDNESDAY 240424
WORK CAPACITY:
6 Rounds for time of:
40 Double Unders
6 Deadlifts (135/95)
5 Hang Power Cleans (135/95)
4 Front Squats (135/95)
3 Shoulder to Overhead (135/95)
1:00 Rest
STRENGTH:
Every 3:00 for 9:00
1 Unbroken Complex for Max load:
6 Deadlifts
5 Hang Power Cleans
4 Front Squats
3 Shoulder to Overhead
TUESDAY 240423
WORK CAPACITY:
Every 4:00 for 16:00
20/16 Calorie Bike
Round 1 - 20 Overhead Squat (135/95)
Round 2 - 30 Toes to Bar
Round 3 - 20 Overhead Squats (135/95)
Round 4 - 30 Toes to Bar
STRENGTH:
Front Squat 5-5-3-3-1-1
MONDAY 240422
WORK CAPACITY:
AMRAP in 15 minutes of:
15 Kettlebell Swings (24/16)
12 Burpee Box Jump Overs (24/20)
9 Strict Pull Ups
STRENGTH:
Deadlift 5-5-5-5-5-5-5
SATURDAY 240420
WORK CAPACITY:
8 Rounds for time:
10 Toes to Bar
10 Hang Squat Cleans (95/65)
30 Double Unders
STRENGTH:
Clean and Jerk
Every 2:00 for 12:00
5 Touch and Go Reps
FRIDAY 240419
WORK CAPACITY:
AMRAP in 12 minutes of:
3 Box Jumps (24/20)
3 Shoulder to Overhead (115/75)
1 Rope Climb
6/6/2, 9/9/3, 12/12/4, etc...
STRENGTH:
Overhead Squat 5-5-5-5-5-5
THURSDAY 240418
WORK CAPACITY:
For Time:
1000 Meter Run
10 Wall Walks
800 Meter Run
8 Wall Walks
600 Meter Run
6 Wall Walks
400 MeterRun
4 Wall Walks
200 Meter Run
2 Wall Walks
WEDNESDAY 240417
WORK CAPACITY:
For Time:
100 Unbroken Thrusters (75/55)
*Once you break, complete remaining reps in Bar
Facing Burpees (ex 55 Thrusters + 45 BFB)
STRENGTH:
Bench Press 5-4-3-2-1
TUESDAY 240416
WORK CAPACITY:
4 Rounds for time of:
20 Pull Ups
30 Wallballs (20/14)
2:00 Rest
STRENGTH:
Back Squat
Every 2:00 for 10:00
:30 max effort @ 75-80%
MONDAY 240415
WORK CAPCITY:
2 Rounds for time of:
10 Power Snatch (135/95)
40 Crossover Single Unders
10 Squat Snatch (135/95)
40 Crossover Single Unders
10 Overhead Squat (135/95)
40 Crossover Single Unders
2:00 Rest
STRENGTH:
Squat Snatch
Every 1:00 for 6:00
1 Rep
Every :90 for 6:00
1 Rep
SATURDAY 240413
WORK CAPACITY:
On a 35:00 Running Clock
For Time:
600 Meter Run
30 Burpees Over The Bar
400 Meter Run
20 Burpees Over The Bar
200 Meter Run
10 Burpees Over The Bar
10 Deadlifts (225/155)
200 Meter Run
20 Deadlifts (225/155)
400 Meter Run
30 Deadlifts (225/155)
600 Meter Run
In remaining time
Build to a heavy 3 Dead Stop Deadlift
FRIDAY 240412
WORK CAPACITY:
4 Rounds for max reps of:
:40 On :20 Off
Max Clean and Jerk (95/65)
Max Calorie Bike
Max Front Rack Reverse Lunges (95/65)
Max Double Unders
STRENGTH:
Clean and Jerk 3-3-3-3-3
THURSDAY 240411
WORK CAPACITY:
5 Rounds for time of:
10 50' Shuttle Runs
20 Kettlebell Swings (53/35)
30 Air Squats
STRENGTH:
Every 2:00 for 8:00
Max Effort L-Sit Hold
WEDNESDAY 240410
WORK CAPACITY:
“Jackie”
For Time:
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups
STRENGTH:
Push Press 5-5-5-5-5
TUESDAY 240409
WORK CAPACITY:
AMRAP in 8 minutes of:
3 Front Squats (135/95)
25' HS Walk
6/25', 9/25', etc..
STRENGTH:
Every 2:00 for 16:00
30 Double Unders
3 Front Squats
MONDAY 240408
WORK CAPACITY:
AMRAP in 16 minutes of:
400 Meter Run
20 Hang Dumbbell Snatch (50/35)
20 Toes to Bar
STRENGTH:
Every :90 for 12:00 build to a heavy complex:
1 Snatch Pull + 1 Low Hang Snatch + 1 Full Snatch
SATURDAY 240406
WORK CAPACITY:
For Time:
4 Hang Squat Cleans (135/95)
12 Burpee Box Jumps (24/20)
8/12, 12/12, 16/12, 20/12
STRENGTH:
Squat Clean 1-1-1-1-1
FRIDAY 240405
WORK CAPACITY:
AMRAP in 15 minutes of:
200 Meter Run
10 Single Dumbbell Box Step Ups (24/20) (50/35)
10 Toes to Bar
200m/20/20, 200m/30/30, etc..
STRENGTH:
Back Rack Lunges 12-12-12-12
