WORK CAPACITY:
AMRAP in 12 Minutes:
100/85 Calorie Row
-Then-
2-4-6-8-10...
Single-Arm Devils Press (50/35)
Anchored Sit Ups
Rest 5:00
AMRAP in 12 Minutes:
100/85 Calorie Row
-Then-
2-4-6-8-10...
Dumbbell Sumo Deadlift (50/35)
Toes to Bar
WEDNESDAY 251210
WORK CAPACITY:
5 Rounds For Total Reps:
1:30 on / 1:30 off
8 50' Shuttle Runs
Max Push Jerks*
*R1 & 2 - 115/85
*R3 & 4 135/95
*R5 165/115
STRENGTH:
Every 2:00 for 12:00
2 Front Squats + 1 Split Jerk
TUESDAY 251209
WORK CAPACITY:
For Time:
30 Power Cleans (155/105)
40 V-Ups
50 Wall Balls (20/14)
80/60 Calorie Row
STRENGTH:
Deadlift 10-10-10
MONDAY 251208
WORK CAPACITY:
5 Rounds for time of:
400 Meter Run
15 Overhead Squats (95/65 lb)
STRENGTH:
Squat Snatch 3-3-3-3-3
SATURDAY 251206
STRENGTH:
Thruster 1-1-1-1-1
WORK CAPACITY:
4 Rounds For Time:
18/15 Calorie Row
15 Toes to Bar
9 Hang Squat Clean Thrusters (115/80)
FRIDAY 251205
WORK CAPACITY:
AMRAP in 12 Minutes:
Climb the Ladder 2-4-6-8-10...etc
Deadlift (225/155)
Chest to Bar Pull Ups
STRENGTH:
5 Rounds:
100' Farmers Carry as HEAVY as Possible
THURSDAY 251204
WORK CAPACITY:
5 Rounds For Time:
15 Single Dumbbell Box Step Ups (24/20) (50/35)
500 Meter Row
15 Single Dumbbell Box Step Ups
30 Wall Balls (20/14)
WEDNESDAY 251203
WORK CAPACITY:
AMRAP in 3 Minutes:
60 Double Unders
Max Power Snatch (75/55)
2:00 Rest
AMRAP in 3 Minutes:
80 Double Unders
Max Power Snatch (95/65)
2:00 Rest
AMRAP in 3 Minutes:
100 Double Unders
Max Power Snatch (115/85)
STRENGTH:
Hang Power Snatch 2-2-2-2-2
TUESDAY 251202
WORK CAPACITY:
On a 30:00 Running Clock
800 Meter Run
30 Bar Facing Burpees
30 Shoulder to Overhead (135/95)
30 Bar Facing Burpees
800 Meter Run
Then:
In remaining time
Establish a 5RM Push Press From The Floor
MONDAY 251201
WORK CAPACITY:
4 Rounds For Time:
10 Handstand Push Ups
10 Front Squats (155/105)
10/8 Calorie Bike
1:00 Rest
STRENGTH:
Front Squat 3-3-3-3-3
SATURDAY 251129
WORK CAPACITY:
5 Rounds For Time:
10/8 Calorie Row
10 Chest to Bar Pull Ups
10 Dumbbell Front Rack Lunges (50/35)
1:00 Rest
STRENGTH:
Bench Press 6-6-6-6-6-6-6-6
FRIDAY 251128
WORK CAPACITY:
AMRAP in 15 Minutes:
15/12 Calorie Bike
5 Power Cleans (135/95)
5 Front Squats
5 Thrusters
STRENGTH:
Every 2:00 for 12:00
2 Power Cleans + 2 Hang Power Cleans
THURSDAY 251127
WORK CAPACITY:
10 Rounds For Total Reps:
:30 on / :30 off
Max Kettlebell Swings (70/53)
Max Strict Pull Ups
Max Push Ups
*800 meter Run Buy-in and Cash-out
WEDNESDAY 251126
WORK CAPACITY:
For Time:
1000 Meter Row
50 V-Ups
50 Burpee Box Jump Overs (24/20)
STRENGTH:
Romanian Deadlift 8-8-8-8-8
TUESDAY 251125
WORK CAPACITY:
For Time:
30-20-10
Dumbbell Snatch (50/35)
12-10-8
Bar Muscle Ups
STRENGTH:
Every :90 for 15:00
1 Squat Snatch + 1 Hang Squat Snatch
MONDAY 251124
STRENGTH:
Back Squat 1-1-1-1-1-1-1-1-1-1
WORK CAPACITY:
For Time:
Race to 120 Wall Balls
3:00 on / 1:00 off
24/20 Calorie Bike
Max Wall Balls (20/14)
SATURDAY 251122
WORK CAPACITY:
For Time:
150 Double Unders
9 Overhead Squats (155/105)
120 Double Unders
15 Overhead Squats (155/105)
90 Double Unders
21 Overhead Squats (155/105)
STRENGTH:
EMOM For 12 Minutes:
Single Dumbbell Split Squats
Min 1: 10 reps Right Leg
Min 2: 10 reps Left Leg
FRIDAY 251121
WORK CAPACITY:
4x AMRAP 3:00 / 1:00 Rest
20/16 Calorie Row
16 Toes to Bar
Max Push Ups in remaining time
STRENGTH:
Bench Press 5-5-5-5-5
THURSDAY 251120
WORK CAPACITY:
Every 10:00 for 30:00
30/24 Calorie Bike
20 Dumbbell Snatch (50/35)
50' Single Arm Dumbbell Overhead Carry Right
20 Dumbbell Goblet Squats
50'Single Arm Dumbbell Overhead Carry Left
500/400 Meter Row
WEDNESDAY 251119
WORK CAPACITY:
Every 4:00 for 16:00
80 Double Unders
12 Suitcase Kettlebell Burpee Deadlifts (53/35)
5 Wall Walks
STRENGTH:
Deadlift 1-1-1-1-1
