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MONDAY 250407
WORK CAPACITY:
For Time:
100/80 Calorie Row
50 Power Snatch (135/95)
STRENGTH:
12:00 to establish a heavy "Three Position Power Snatch":
1 Hang power snatch
1 Below the knee low hang power snatch
1 Full power snatch
SATURDAY 250405
WORK CAPACITY:
AMRAP in 20 Minutes:
9 Bar Facing Burpees
6 Thrusters (115/75)
3 Ring Muscle Ups
directly into
10:00 to Establish a 3RM Front Squat
FRIDAY 250404
WORK CAPACITY:
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Clean & Jerks*
40 Double Unders
*RX = Bodyweight
STRENGTH:
5 Rounds For Total Reps:
:40 on / :20 off
Abmat Sit Ups
Front Rack Dumbbell Reverse Lunges (50/35)
THURSDAY 250403
WORK CAPACITY:
EMOM for 30 Minutes:
Min 1: 16/12 Calorie Row
Min 2: 12 Kettlebell Goblet Squats (70/53)
Min 3: 12 Kettlebell Goblet Box Step Ups (24/20") (70/53)
WEDNESDAY 250402
WORK CAPACITY:
AMRAP in 15 Minutes:
200 Meter Run
5 Toes to Bar
5 Deadlift (225/155)
200m/10/10, 200m/15/15, 200m/20/20...
STRENGTH:
Deadlift 5-5-5-5-5
TUESDAY 250401
WORK CAPACITY:
For Time:
1:00 on / 1:00 off until completion:
15 Wall Walks
1000 Meter Row
40 Burpee Box Jumps (24/20)
STRENGTH:
Strict Press 5-5-5-5-5
MONDAY 2500331
WORK CAPACITY:
For Time:
400 Meter Run
21 Hang Squat Clean & Jerks (135/95)
STRENGTH:
Clean and Jerk 1-1-1-1-1
SATURDAY 250329
STRENGTH:
Back Squat 2-2-2-2-2
WORK CAPACITY:
3 Rounds For Time:
20 Alternating Pistols (or Lunges)
15 Back Squats (135/95)
10 Strict Pull Ups
FRIDAY 250328
WORK CAPACIY:
For Time:
1000/900 Meter Row
21 Power Snatch (95/65)
750/650 Meter Row
15 Power Snatch (135/95)
500/450 Meter Row
9 Power Snatch (165/115)
STRENGTH:
EMOM for 10 Minutes:
3 Power Snatch
THURDAY 250327
WORK CAPACITY:
“Chelsea”
EMOM in 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
WEDNESDAY 250326
WORK CAPACITY:
On a 15 Minute Running Clock
For Total Reps:
2:30 on / 2:30 off
Max Burpee Box Jump Overs (24/20)
straight into
2:00 on / 2:00 off
Max Burpee Box Jump Overs
straight into
1:30 on /1:30 off
Max Burpee Box Jump Overs
straight into
1:00 on /1:00 off
Max Burpee Box Jump Overs
straight into
:30/:30 off
Max Burpee Box Jump Overs
STRENGTH:
Strict Press 1-1-1-1-1
TUESDAY 250325
WORK CAPACITY:
3 Rounds For Time:
400 Meter Run
25 Sumo Deadlift High-Pull (95/65)
STRENGTH:
Deadlift 3-3-3-3-3
MONDAY 250324
WORK CAPACITY:
For Time:
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95)
3 Wall Walks
STRENGTH:
Power Clean 5-5-5-5-5
SATURDAY 250322
WORK CAPACITY:
For Time:
500-400-300-200-100
Meter Row
5-4-3-2-1
Rope Climbs
STRENGTH:
Pause Front Squats
Every :90 for 6:00
2 Reps
Then
7:00 to establish a Heavy Double
*Full two second pause in bottom
FRIDAY 250321
STRENGTH:
Shoulder to Overhead Complex
Every :90 for 15:00:
1 Push Press + 1 Push Jerk + 1 Split Jerk
WORK CAPACITY:
5 Rounds for Total Reps:
:30 on / :30 off
Max Handstand Push-Ups
Max Alternating Dumbbell Rows
THURSDAY 250320
WORK CAPACITY:
Every 5:00 for 25:00
10 Shuttle Runs
12/9 Calorie Row
12/9 Calorie Bike
SKILL:
For Time:
Partner Burpee Pyramid*
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 (each)
*P1 1 Burpee, then P2 1 Burpee, then
P1 2, P2 2, 3/3,4/4...8/8, then back down 7/7,
6/6...1/1 (both partners will do 64 Burpees
AFAP)
WEDNESDAY 250319
WORK CAPACITY:
4 Rounds For Time:
200 Meter Run
20 Hang Dumbbell Snatch (50/35)
7 Bar Muscle Ups
STRENGTH:
Snatch Complex
Every 2:00 for 14:00 complete:
1 Squat Snatch + 2 Overhead Squats
TUESDAY 250318
WORK CAPACITY:
3 Rounds For Time:
25 Box Jump Overs (24/20)
20 Toes to Bar
15 Power Cleans (135/95)
1:00 Rest
STRENGTH:
Front Rack Lunge 8-8-8-8
MONDAY 250317
WORK CAPACITY:
For Time:
2-4-6-8-10-12 reps of
Lateral "Pogo" Burpees
Front Squats (155/105)
STRENGTH:
Back Squat 10-10-10
SATURDAY 250315
WORK CAPACITY:
“25.3”
For Time:
5 Wall Walks
50 Calorie Row
5 Wall Walks
25 Deadlifts (225/155)
5 Wall Walks
25 Cleans (135/85)
5 Wall Walks
25 Snatches (95/65)
5 Wall Walks
50 Calorie Row
