WORK CAPACITY:
AMRAP in 30 Minutes:
2 Power Snatch (75/55)
2 Overhead Squat (75/55)
1 Ring Muscle Up
1:00 Rest
4/4/2/, 6/6/3, 8/8/4/, etc...
FRIDAY 250718
WORK CAPACITY:
For Time:
63 Double Unders
21 Shoulder to Overhead (95/65)
63 Double Unders
21 Shoulder to Overhead (135/95)
63 Double Unders
21 Shoulder to Overhead (185/125)
63 Double Unders
STRENGTH:
Split Jerk 1-1-1-1-1
THURSDAY 250717
WORK CAPACITY:
EMOM for 30 Minutes:
Min 1: 100 Meter Run
Min 2: 12 Barbell Bicep Curls (45/35)
Min 3: 10/7 Calorie Bike
Min 4: 12 Barbell Zombie Squats (45/35)
Min 5: Rest
WEDNESDAY 250716
STRENGTH:
Every :90 for 9:00
Farmers Carry Lunges
10 Reps (5/leg)
WORK CAPACITY:
12 Rounds*
:30 on / :30 off
3 Wall Walks
6 Dumbbell Goblet Lunges (50/35)
9 Dumbbell Bench Press (50/35)
12 Hang Dumbbell Snatch (50/35)
*Perform 3 rounds of Wall Walks first,
then
3 rounds of Lunges,
3 rounds of bench press,
and finish with 3 rounds of Hang DB Snatch for a total of 12 rounds
TUESDAY 250715
WORK CAPACITY:
For Time:
50/40 Calorie Row
50 Wall Balls (20/140
50 Deadlift (135/95)
50 Wall Balls
50/40 Calorie Row
STRENGTH:
1:00 on / 1:00 off
6 Back Squats
MONDAY 250714
WORK CAPACITY:
Every 5:00 for 30:00
200 Meter Run
10 Lateral Bar Burpees
10 Toes to Bar
1 Clean Complex*
*Clean Complex = 1 Power Clean + 2 Hang Squat Cleans
SATURDAY 250712
WORK CAPACITY:
For Time:
1 Mile Run
60 Dumbbell Box Step Overs (24/20) (50/35)
10 Rope Climbs
STRENGTH:
AMRAP in 5 Minutes:
Dumbbell Floor Press (50/35)
FRIDAY 250711
WORK CAPACITY:
AMRAP in 20 Minutes:
5 Hang Power Cleans (155/105)
6 Shoulder to Overhead (155/105)
7 Handstand Pushups
1:00 Rest
STRENGTH:
Power Clean 2-2-2-2-2
THURSDAY 250710
WORK CAPACITY:
Every :90 for 30:00
Min 1: 16 Kroc Rows (70/50) (8/side)
Min 2: 16 A-Jumps
Min 3: (20/16) Calories on Machine of Choice
Min 4: Rest
Rotate movements on the :90
WEDENSDAY 250709
WORK CAPACITY:
AMRAP in 12 Minutes:
1000 Meter Row
then
3-6-9-12-15 etc...
Thrusters (95/65)
Chest to Bar
STRENGTH:
Pause Front Squat 4-4-4-4-4
TUESDAY 260708
WORK CAPACITY:
For Time:
21-15-9
Deadlift (185/125)
9-6-3 Wall Walk
3:00 Rest
21-15-9 Sumo Deadlift High-Pull (95/65)
9-6-3 Wall Walk
STRENGTH:
Strict Press 10-8-6-4-2-1-1
MONDAY 250707
WORK CAPACITY:
EMOM For 16 Minutes:
Min 1: 40 Crossover Single Unders
Min 2: 16/12 Calorie Bike or Row
Min 3: Max Toes to Bar
Min 4: Rest
STRENGTH:
Snatch Complex
Every 2:00 for 12:00
1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch
SATURDAY 250705
WORK CAPACITY:
5 Rounds For Time:
15 Dumbbell Push Press (50/35)
15/12 Calorie Row
15 Lateral Burpees over Dumbbell
FRIDAY 250704
WORK CAPACITY:
“Hotshots 19”
6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400 meter Run
THURSDAY 250703
WORK CAPACITY:
Every 6:00 for 30:00
2 Rounds:
100 Meter Farmers Carry
10 Dumbbell Front Squats (50/35)
15 Push Ups on Dumbbells (50/35)
WEDNESDAY 250702
WORK CAPACITY:
AMRAP in 16 Minutes:
60 Double Unders
10 Deadlifts (185/125)
2 Bar Muscle Ups*
*increase by 2 BMU each round
STRENGTH:
Deadlift 2-2-2-2-2
TUESDAY 250701
WORK CAPACITY:
Every 3:00 for 15:00
250/200 Meter Row
1 Max Set of Overhead Squats (115/85)
STRENGTH:
Pause Overhead Squat 1-1-1-1-1
MONDAY 250630
STRENGTH:
Bench Press 10-10-10-10-10-10
WORK CAPACITY:
EMOM for 12 Minutes:
:40 on / :20 off
Min 1: Burpee Box Jump Overs (24/20)
Min 2: Double DB Reverse Lunges (50/35)
SATURDAY 250628
WORK CAPACITY:
PARTNER WOD
For Time:
800m Run w/ Medball 20/14 (alternate 200s)
60 Lunges w/ Medball (alternate sets of 10)
50 Strict Pull Ups (share any way)
60 Lunges w/ Medball (alternate sets of 10)
800m Run w/ Medball 20/14 (alternate 200s)
FRIDAY 250627
STRENGTH:
Thruster Ladder
EMOM for 14 Minutes:
1 Rep
WORK CAPACITY:
For Time:
45/35 Calorie Bike
30 Thrusters (95/65)
15 Wall Walks
