WORK CAPACITY:
"Overtime Helen"
4 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull Ups
STRENGTH:
Deadlift 1-1-1-1-1
THURSDAY 250807
WORK CAPACITY:
Every 5:00 for 30:00
Set A
30/24 Calorie Row
20 Front Squats (135/95)
Set B
20 Front Rack Lunges (135/95)
30/24 Calorie Row
Alternate between Set A and Set B every 5:00
WEDNESDAY 250806
WORK CAPACITY:
AMRAP in 8 Minutes:
Climb the Ladder
12/10 Calorie Bike
4 Overhead Squats (95/65)
12(10)/8, 12(10)/12, etc..
STRENGTH:
EMOM 8
1 Squat Snatch + 1 Hang Squat Snatch
then
Every 2:00 for 8:00
1 Squat Snatch + 1 Hang Squat Snatch
TUESDAY 250805
WORK CAPACITY:
For Time:
800 Meter Run
8 Rope Climbs
80 Push Ups
STRENGTH:
Push Jerk 2-2-2-2-2
MONDAY 250804
WORK CAPACITY:
10 Rounds For Time:
5 Hang Power Cleans (135/95)
5 Front Squats (135/95)
5 Shoulder to Overhead (135/95)
STRENGTH:
Power Clean 5-5-5-5-5
SATURDAY 250802
STRENGTH:
Back Squat 10-10-10-10-10
WORK CAPACITY:
For Time:
45-30-15
Pull Ups
30-20-10
Burpee Box Jump Overs (24/20)
FRIDAY 250801
WORK CAPACITY:
3 Rounds For Time:
25/20 Calorie Bike
50 Air Squats
2:00 Rest
STRENGTH:
Hang Squat Snatch 1-1-1-1-1-1
THURSDAY 250731
WORK CAPACITY:
Every 5:00 for 30:00
300 Meter Run
15 Horizontal Ring Rows
10 Front Squat (95/65)
WEDENESDAY 250730
WORK CAPACITY:
AMRAP in 15 Minutes:
30/24 Calorie Row
25 Push Ups
20 V-Ups
1:00 Rest
STRENGTH:
Bench Press 2-2-2-2-2
TUESDAY 250729
WORK CAPACITY:
2 Rounds For Time:
150' Plate Overhead Lunge Steps (45/25)
15 Bar Muscle Ups
STRENGTH:
Front Squat 3-3-3-2-2-1-1
MONDAY 250728
WORK CAPACITY:
3 Rounds For Time:
15 Clean and Jerk (135/95)
5 Wall Walks
STRENGTH:
Hang Power Clean 3-3-3-3-3
SATURDAY 250726
WORK CAPACITY:
For Time:
2 Rounds
15 Deadlift (225/155)
15 Pull Ups
15 Box Jumps (30/24)
2:00 Rest
2 Rounds
12 Deadlift (225/155)
12 Pull Ups
12 Box Jumps (30/24)
2:00 Rest
2 Rounds
9 Deadlift (225/155)
9 Pull Ups
9 Box Jumps (30/24)
STRENGTH:
Deadlift 1-1-1-1-1
FRIDAY 250725
WORK CAPACITY:
3 Rounds For Time:
20 Wall Balls (20/14)
20/16 Calorie Row
20 Thrusters (45/35)
20 Toes to Bar
STRENGTH:
Every 2:00 for 12:00
2 Pause :02 Back Squats + 2 Back Squats
THURSDAY 250724
WORK CAPACITY:
Every 3:00 for 30:00
200 Meter Run
10 Renegade Rows / 12 Dips*
WEDNESDAY 250723
WORK CAPACITY:
4 Rounds For Total Reps:
2:30 on / 2:30 off
50 Double Unders
10 Handstand Push Ups
Max Dumbbell Burpee Box Get Overs (50/35) (24/20)
STRENGTH:
Back Rack Reverse Lunge 10-10-10-10
TUESDAY 250722
WORK CAPACITY:
Every 5:00 for 30:00
25/18 Calorie Bike
15 Chest to Bar Pull Ups
4 Front Squats*
*Building in weight
MONDAY 250721
WORK CAPACITY:
For Time:
1000 Meter Run
30 Hang Power Clean (165/115)
30 Shoulder to Overhead (165/115)
STRENGTH:
Strict Press 1-1-1-1-1
SATURDAY 250719
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
