WORK CAPACITY:
AMRAP in 20 Minutes:
50 Double Unders
10 Shoulder to Overhead (135/95)
200 Meter Run
FRIDAY 260522
WORK CAPACITY:
For Time:
30 Chest to Bar Pull Ups
30 Power Cleans (155/105)
30 Chest to Bar Pull Ups
STRENGTH:
Power Clean 1-1-1-1-1
THURSDAY 260521
WORK CAPACITY:
Every 5:00 for 30:00
400 Meter Run / 500/450 Meter Row*
12 Burpee Box Jump Overs (24/20)
*Alternate between Running / Rowing each round (3 rounds each)
WEDNESDAY 260520
WORK CAPACITY:
4x EMOM for 5:00 / 1:00 Rest
1 Squat Snatch
5 Toes to Bar
TUESDAY 260519
STRENGTH:
Back Squat 1-1-1-1-1
WORK CAPACITY:
For Time:
50 Wall Balls (20/14)
30 Burpee Bar Muscle Ups
MONDAY 260518
STRENGTH:
Strict Press 3-3-3-3-3
WORK CAPACITY:
AMRAP in 12 Minutes:
200 Meter Run
15 Box Jump Overs (24/20)
10 Thrusters (135/95)
SATURDAY 260516
For Time:
100 Pull-Ups
100 Kettlebell Swings (24/16 kg)
100 Double Unders
100 Overhead Squats (95/65 lb)
FRIDAY 260515
WORK CAPACITY:
AMRAP in 10 Minutes:
10 Wall Walks
100 Plate Overhead Walking Lunges (45/25)
STRENGTH:
Power Clean and Jerk 1-1-1-1-1
THURSDAY 260514
For Time:
200 Meter Run
9 Sumo Deadlift High Pull (95/65)
9 V-Ups
400 Meter Run
15 Sumo Deadlift High Pull (95/65)
15 V-Ups
600 Meter Run
21 Sumo Deadlift High Pull (95/65)
21 V-Ups
800 Meter Run
27 Sumo Deadlift High Pull (95/65)
27 V-Ups
WEDNESDAY 260513
WORK CAPACITY:
For Time:
250/220 Total Reps
1:00 Wall Balls (20/14)
2:00 Calorie Bike
2:00 Rest
TUESDAY 260512
WORK CAPACITY:
5 Rounds For Time:
200 Meter Run
1 Barbell Complex (185/125)*
*Barbell Complex:
5 Deadlifts
4 Hang Power Cleans
3 Jerks
STRENGTH:
Deadlift 10-8-6-4-2
MONDAY 260511
WORK CAPACITY:
On a 25:00 Running Clock:
For Time:
500/450 Meter Row
21 Front Squat (135/95)
500/450 Meter Row
15 Front Squat (185/125)
500/450 Meter Row
9 Front Squat (235/155)
In remaining time establish a
3 Rep Max Front Squat
SATURDAY 260509
WORK CAPACITY:
AMRAP in 22 Minutes:
1:00 on / 1:00 off
5 Alternating Dumbbell Snatch (50/35)
5 Lateral Burpees Over Dumbbell
10/10, 15/15, etc..
FRIDAY 260508
STRENGTH:
Split Jerk 2-2-2-2-2-2-2
WORK CAPACITY:
3 Rounds For Time:
15 Dumbbell Box Step Overs (24/20) (50/35)
15 Shoulder to Overhead (155/105)
THURSDAY 260507
WORK CAPACITY:
AMRAP in 25 Minutes:
200 Meter Run
1 Round of "Cindy"
200 Meter Run
2 Rounds of "Cindy"
200m/3, 200m/4, etc..
1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
WEDNESDAY 260506
WORK CAPACITY:
For Time:
60/48 Calorie Row
then
8 Rounds
6 Hang Power Clean (135/95)
6 Strict Handstand Push Ups
STRENGTH:
AMRAP in 6 Minutes:
50 Ab Mat Sit Ups
Max Wall Walks in remaining time
TUESDAY 250505
WORK CAPACITY:
Every 5:00 for 25:00
400 Meter Run
20 V-Ups
10 Bench Press
MONDAY 250504
WORK CAPACITY:
For Time:
150-100-50
Double Unders
30-20-10
Kettlebell Swings (53/35)
30-20-10 Alternating Pistols
STRENGTH:
Back Rack Reverse Lunges 12-12-12-12
SATURDAY 260502
WORK CAPACITY:
6 Rounds For Total Calories:
3:00 on / 1:00 off
1 Clean Complex*
6 Ring Muscle Ups
Max Calories on Bike
*Clean Complex = 1 Squat Clean + 2 Hang Squat Cleans
STRENGTH:
Clean Complex = 1 Squat Clean + 2 Hang Squat Cleans
FRIDAY 260501
WORK CAPACITY:
AMRAP in 12 Minutes:
8 Power Snatch (135/95)
12 Box Jump Overs (24/20)
30' Handstand Walk
STRENGTH:
Power Snatch 3-3-3-3-3
