WORK CAPACITY:
3 Rounds For Time:
200 Meter Run
20 Toes to Bar
30 Wallballs (20/14)
STRENGTH:
Back Squat 2-2-2-2-2-2-2
TUESDAY 260901
WORK CAPACITY:
AMRAP in 12 Minutes:
Climb the Ladder
5-10-15-20...etc
Deadlift (185/135)
Burpee Box Jump Overs (24/20)
STRENGTH:
Front Rack Reverse Lunges 10-10-10-10-10
MONDAY 260821
WORK CAPACITY:
AMRAP in 12 Minutes:
8/6 Calorie Bike
8 Alternating Pistols
4 Chest to Bar Pull Ups*
*Add 4 Chest to Bar per round
WORK CAPACITY:
Every :90 for 12:00
1 Squat Clean + 1 Hang Squat Clean
SATURDAY 260829
WORK CAPACITY:
On a 30:00 Running Clock:
For Time 2000/1800 Meter Row
straight into
21 Front Squat (135/95)
15 Front Squat (165/115)
9 Front Squat (195/135)
Then
Find a 3RM Front Squat
FRIDAY 260828
WORK CAPACITY:
AMRAP in 10 Minutes:
2 Wall Walks
3 Ring Muscle Up
4 Burpee Box Jumps (30/24)
STRENGTH:
Hang Power Clean + Jerk
Every :75 for 10:00 (8 sets)
2 Reps
THURSDAY 260827
WORK CAPACITY:
Every 5:00 for 25:00
9 Handstand Push Ups
15/12 Calorie Bike
21 Kettlebell Swings (53/35)
WEDNESDAY 260826
WORK CAPACITY:
"Linda's Total"
10:00 to Establish a 1RM Deadlift
10:00 to Establish a 1RM Bench Press
10:00 to Establish a 1RM Squat Clean
TUESDAY 260825
WORK CAPACITY:
AMRAP in 15 Minutes:
Climb the Ladder
10 Single Dumbbell Box Step Overs (24/20) (50/35)
200 Meter Run
15/200m, 20/200m, etc..
STRENGTH:
Front Rack Reverse Lunges 10-10-10-10
MONDAY 260824
WORK CAPACITY:
Open 15.5
27-21-15-9 Reps for Time
Row (calories)
Thrusters (95/65)
STRENGTH:
Push Press 5-5-5-3-3-3
SATURDAY 260822
WORK CAPACITY:
5 Rounds
3:00 on / 2:00 off
9 Burpee Pull Ups
12 Dumbbell Snatch (50/35)
12/9 Calorie Bike
FRIDAY 260821
WORK CAPACITY:
3 Rounds For Time:
20 Toes to Bar
10 Squat Cleans (185/135)
STRENGTH:
Clean & Jerk 1-1-1-1-1
THURSDAY 260820
WORK CAPACITY:
AMRAP in 30 minutes of:
100 Double Unders
40 Wall Balls (20/14)
30 Box Jumps (24/20)
100 Meter Farmers Carry (50/35)
WEDENSDAY 260819
WORK CAPACITY:
For Time:
1 Mile Run
15 Wall Walks
400 Meter Run
10 Wall Walks
STRENGTH:
Every 2:00 for 8:00
1 Max Set of Strict Handstand Push Ups
or
1 Max Set Seated Dumbbell Strict Press
TUESDAY 260818
WORK CAPACITY:
AMRAP in 12 Minutes:
Climb the Ladder
2-4-6-8-10..etc
Bar Muscle Ups
Front Squats (175/125)
STRENGTH:
Front Squats w/ :02 Pause
Every :90 for 6:00
3 Reps
EMOM for 6 Minutes:
1 Rep
MONDAY 260817
WORK CAPACITY:
3 Rounds For Time:
30/24 Calorie Row
30 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees Over Dumbbell
STRENGTH:
Power Snatch 5-5-5-5-5-5-5
SATRUDAY 260815
WORK CAPACITY:
7 Rounds for time:
7 Deadlifts (315/205 lb)
200 Meter Sprint
15 Pull-Ups
45 seconds Rest
FRIDAY 260814
WORK CAPACITY:
For Total Reps:
2:00 Max Burpee Box Jump Overs (24/20)
2:00 Max Wall Balls (20/14)
1:00 Rest
1:30 Max Burpee Box Jump Overs
1:30 Max Wall Balls
1:00 Rest
1:00 Max Burpee Box Jump Overs
1:00 Max Wall Balls
1:00 Rest
Then
For Time
12 Burpee Box Jump Overs
24 Wall Balls (20/14)
THURSDAY 260813
WORK CAPACITY:
AMRAP in 30 Minutes:
20/16 Calorie Row
15 Ab Mat Sit Ups
20 Single Dumbbell Overhead Lunges (50/35)
1:00 Tall Plank
WEDNESDAY 260812
WORK CAPACITY:
For Time:
21-15-9
Thrusters (95/65)
Chest to Bar Pull Ups
7-5-3
Deficit Handstand Push Ups (3/2")
TUESDAY 260811
WORK CAPACITY:
Every 3:00 for 30:00
9/6 Calorie Echo Bike
6 Toes to Bar
3 Squat Snatch (165/115)
