WORK CAPACITY:
For Time:
27-21-15-9
Sumo Deadlift High Pull (75/55)
Thruster (75/55)
STRENGTH:
Deadlift 5-5-5-5-5
THURSDAY 260611
WORK CAPACITY:
6 Rounds For Total Reps:
3:00 on / 2:00 off
30/22 Calorie Bike
Max Double Unders / Push Ups / Kettlebell Swings
WEDNESDAY 260610
WORK CAPACITY:
5 Rounds For Time:
5 Front Squats (225/155)
25 Wall Balls (20/14)
200 Meter Run
2:00 Rest
TUESDAY 260609
WORK CAPACITY:
5 Rounds For Time:
15/12 Calorie Row
12 Burpees
12 Chest to Bar Pull Ups
STRENGTH:
Hang Power Clean 5-5-5-5-5
MONDAY 260608
WORK CAPACITY:
On a 24:00 Clock:
3 Rounds
25 Toes to Bar
10 Squat Snatch (135/95)
Then
In remaining time
Establish a Heavy Snatch Triple
SATURDAY 260606
WORK CAPACITY:
For Time:
3 Rounds
30/24 Calorie Row
15 Thrusters (95/65)
3:00 Rest
3 Rounds
20/16 Calorie Row
10 Thrusters (135/95)
FRIDAY 260605
WORK CAPACITY:
For Time:
10 Ring Muscle Ups
25 Power Snatch (95/65)
75 Air Squats
25 Power Snatch
10 Ring Muscle Ups
STRENGTH:
Overhead Squat 2-2-2-2-2
THURSDAY 260604
WORK CAPACITY:
5 Rounds For Total Reps:
1:00 Calorie Bike
1:00 Burpees to Plate
1:00 Sit Ups
1:00 Renegade Rows (50/35)
1:00 Rest
WEDNESDAY 260603
WORK CAPACITY:
2 Rounds For Time:
400 Meter Run
16 Hang Power Cleans (135/95)
16 Front Rack Reverse Lunges (135/95)
STRENGTH:
Hang Power Clean 8-7-6-5-4-3-2-1
TUESDAY 260602
WORK CAPACITY:
10 Rounds For Time:
30' Handstand Walk
10 Front Squats (95/65)
10 Pull Ups
MONDAY 260601
STRENGTH:
Strict Press 5-5-3-3-1
WORK CAPACITY:
4x AMRAP 2:00 / 2:00 Rest
10 Toes to Bar
10 Shoulder to Overhead (135/95)
Max Calorie Row
SATURDAY 260530
WORK CAPACITY:
3 Rounds For Time:
30/20 Calorie Bike
30 Alternating Pistols
30 Burpees
30 Deadlift (225/155)
FRIDAY 260529
WORK CAPACITY:
3x AMRAP 4:00 / 2:00 Rest
1 Squat Snatch
2 40' Shuttle (20' out and back)
2/4, 3/6, 4/8, etc...
Start over each AMRAP
R1 - (135/95)
R2 - (155/105)
R3 - (185/125)
STRENGTH:
Back Squat 10-10-10-10
THURSDAY 260528
WORK CAPACITY:
AMRAP in 3 Minutes:
10 Box Jumps (30/24)
20/16 Calorie Bike
40 Kettlebell Swings (53/35)
80 Crossover Single Unders
3:00 Rest
AMRAP in 5 Minutes:
10 Box Jumps (30/24)
20/16 Calorie Bike
40 Kettlebell Swings (53/35)
80 Crossover Single Unders
3:00 Rest
then
For Time:
10 Box Jumps (30/24)
20/16 Calorie Bike
40 Kettlebell Swings (53/35)
80 Crossover Single Unders
WEDNESDAY 260527
WORK CAPACITY:
Every 5:00 for 25:00
30/24 Calorie Row
20 Alternating Dumbbell Snatch (50/35)
10 Strict Handstand Push Ups
TUESDAY 260526
STRENGTH:
EMOM for 10 Minutes:
Squat Clean Thruster 1-1-1-1-1
WORK CAPACITY:
4 Rounds For Time:
4-3-2-1
Touch & Go Clean and Jerk (155/105)
Lateral Bar Burpees
2:00 Rest (after each full 4-3-2-1)
MONDAY 260525
WORK CAPACITY:
“Murph”
For Time:
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it.
SATURDAY 260523
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)
