WORK CAPACITY:
On a 30:00 running clock:
0:00-6:00
1000 Meter Row
Max Wall Balls (20/14)
6:00-12:00
800 Meter Run
Max Box Jumps (24/20)
12:00-18:00
1000 Meter Row
Max Thrusters (95/65)
18:00-24:00
800 Meter Run
Max Wall Walks
FRIDAY 250516
WORK CAPACITY:
EMOM for 18 Minutes:
Min 1: 15/12 Calorie Bike
Min 2: 12 Deadlifts (185/125)
Min 3: 12 Toes to Bar
STRENGTH:
Deadlift 3-3-3-3-3
THURSDAY 250515
WORK CAPACITY:
8 Rounds:
2:00 on / 2:00 off
100 Meter Sprint
10 Chin Ups
Max Double Dumbbell Box Step Overs (24/20) (50/35s)
WEDNESDAY 250514
WORK CAPACITY:
2 Rounds
In 10:00 Complete
750/600 Meter Row
30 Alternating Dumbbell Snatch (50/35)
25 Burpees Over Dumbbell
Rest remainder then repeat at the 10:00 mark
STRENGTH:
Squat Snatch
2:00 for Max Reps @ 95/65
1:00 Rest
2:00 for Max Reps @ 115/85
1:00 Rest
2:00 for Max Reps @ 135/95
1:00 Rest
2:00 for Max Reps @ 155/105
TUESDAY 250513
WORK CAPACITY:
AMRAP in 8 Minutes:
Climb the Ladder
4-8-12-16...
Handstand Push Ups
Front Squat (155/105)
40 Double Unders
STRENGTH:
Push Press 2-2-2-2-2
MONDAY 250512
WORK CAPACITY:
"Half Murph"
For Time:
800 Meter Run
then
10 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
then
800 Meter Run
SATURDAY 250510
WORK CAPACITY:
For Time:
2000 Meter Row
30 Overhead Squats (95/65)
30 Pull Ups
20 Overhead Squats
20 Pull Ups
STRENGTH:
Front Squat 1-1-1-1-1
FRIDAY 250509
WORK CAPACITY:
For Time:
600-400-200 Meter Run
21-15-9 Hang Power Cleans (135/95)
21-15-9 Toes to Bar
STRENGTH:
Push Jerk 5-5-5-5-5
THURSDAY 250508
WORK CAPACITY:
Every 5:00 For 30:00
100' "Plate Pinch" Carry
15/12 Calorie Bike
30 Air Squats
15/12 Calorie Bike
WEDNESDAY 250507
STRENGTH:
Back Rack Reverse Lunge 8-8-8-8-8
WORK CAPACITY:
5 Rounds for Total Reps:
1:00 on / 2:00 off
10 Thrusters (75/55)
Max Overhead Lunges (75/55)
TUESDAY 250506
WORK CAPACITY:
5 Rounds For Time:
200/150 MeterRow
12 Chest to Bar
12 Burpees to 6" Target
:30 Rest
STRENGTH:
Back Squat 3-3-3-3-3-3
MONDAY 250505
WORK CAPACITY:
AMRAP in 20 Minutes:
400 Meter Run
5 Single Dumbbell Box Step Ups (24/20) (50/35)
5 Deadlifts (225/155)
10/10, 15/15, 20/20, 25/25...
STRENGTH:
4x AMRAP in 1:00 / 2:00 Rest
Max Bike Calories
SATURDAY 250503
WORK CAPACITY:
“Ingrid”
10 rounds for time of:
3 snatches (135/95 lb)
3 burpees over the bar
STRENGTH:
On a 20:00 Running Clock:
EMOM for 5 Minutes:
4 T&G Power Snatch
EMOM for 5 Minutes:
3 T&G Power Snatch
EMOM for 5 Minutes:
2 T&G Power Snatch
EMOM for 5 Minutes:
1 Power Snatch
FRIDAY 250502
WORK CAPACITY:
For Time:
21-15-9
Box Jump Overs (30/24)
Hang Squat Clean Thrusters (95/65)
Calorie Row
STRENGTH:
Clean and Jerk
EMOM for 5 Minutes:
2 Reps
Every 2:00 for 6:00:
2 Reps
THURSDAY 250501
WORK CAPACITY:
AMRAP in 30 Minutes:
200 Meter Run
16 Dumbbell Strict Press (50/35) (8/side)
1:00 Rest
200 Meter Run
24 Goblet Split Squats (35/26) (12/side)
1:00 Rest
WEDNESDAY 250430
WORK CAPACITY:
Every 3:00 for 18:00
12 Toes to Bar
10 Dumbbell Front Squats (50/35)
8 Strict Pull Ups
STRENGTH:
Front Squat 1-1-1-1-1
TUESDAY 250429
WORK CAPACITY:
“Holleyman”
30 Rounds for time:
5 Wall Balls (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155)
MONDAY 250428
WORK CAPACITY:
AMRAP in 20 Minutes:
24/18 Calorie Bike
6 Wall Walks
8 Hang Squat Snatch (115/85)
1:30 Rest
STRENGTH:
EMOM for 10 Minutes:
1 Hang Squat Snatch + 1 Snatch
SATURDAY 25042
WORK CAPACITY:
AMRAP in 21 Minutes:
21/18 Calorie Row
21 Back Squats (185/135)
1:00 Rest
STRENGTH:
8 Rounds for Total Reps:
:30 on / :30 off
Strict Ab Mat Sit Ups
FRIDAY 250425
WORK CAPACITY:
5x AMRAP in 2:00 / 2:00 Rest
100 Meter Run
8 Bar Facing Burpees
Max Power Cleans (155/105)
STRENGTH:
EMOM for 14 Minutes:
Min 1: 1 Power Clean
Min 2: 1 Set of Bar Muscle Ups
