WORK CAPACITY:
6 Rounds For Total Reps:
2:00 on / 2:00 off
8/6 Calorie Row
6 Burpees Over Rower
6 Strict Handstand Push Ups
Max Power Cleans (165/115)
FRIDAY 260410
WORK CAPACITY:
3 Rounds For Time:
50 Air Squats
100 Crossover Single Unders
20 Shoulder to Overhead (135/95)
STRENGTH:
Back Squat 4-3-3-2-2-2
THURSDAY 260409
WORK CAPACITY:
Every 10:00 for 30:00
40' Handstand Walk
15 Kettlebell Swings (53/35)
600 Meter Run
15 Kettlebell Swings
20 Kettlebell Box Step Ups (24/20)
WEDNESDAY 260408
WORK CAPACITY:
For Time:
20 Power Snatch (95/65)
20/16 Calorie Row
15 Power Snatch (95/65)
30/24 Calorie Row
10 Power Snatch (95/65)
40/32 Calorie Row
5 Power Snatch (95/65)
50/40 Calorie Row
STRENGTH:
Power Snatch 1-1-1-1-1
TUESDAY 260407
WORK CAPACITY:
Every 4:00 for 16:00
80' Farmers Carry Walking Lunges (50/35)
10 Box Jumps (24/20)
15 Toes to Bar
STRENGTH:
Front Rack Reverse Lunges 8-8-8-8-8-8
MONDAY 260406
WORK CAPACITY:
AMRAP in 12 Minutes:
6 Thrusters (95/65)
2 Bar Muscle Ups
9/4, 12/6, 15/8, 18/10...
WORK CAPACITY:
Every :90 for 15:00
1 Clean + 1 Clean & Jerk
SATURDAY 260304
WORK CAPACITY:
3 Rounds For Time:
50 Wall Balls (20/14)
30 Hand Release Push Ups
10 Squat Cleans*
*R1 - (135/95)
*R2 - (155/105)
*R3 - (185/135)
FRIDAY 260303
WORK CAPACITY:
AMRAP in 12 Minutes:
4 Deadlift (275/175)
12 Pull Ups
3 Wall Walks
STRENGTH:
Deadlift 1-1-1-1-1
THURSDAY 260302
WORK CAPACITY:
AMRAP in 30 Minutes:
1000 Meter Row
24 Dumbbell Front Squats (50/35)
16 Burpees Over Dumbbell
WEDNESDAY 260301
WORK CAPACITY:
2 Rounds For Time:
400 Meter Run
30 Box Jump Overs (24/20)
15 Hang Clean and Jerk (155/105)
STRENGTH:
Push Press 10-5-5-3-3-3
TUESDAY 260231
WORK CAPACITY:
For Time:
50 Power Snatch (75/55)
25 Strict Handstand Push Ups
15 Ring Muscle Ups
STRENGTH:
Every 2:00 for 12:00
1 Power Snatch + 2 Hang Power Snatch
MONDAY 260230
WORK CAPACITY:
AMRAP in 35 Minutes:
50 Double Unders
20 Toes to Bar
5 Front Squats*
2:00 Rest
*Start Front Squat at 50% of your 1RM, then build from there
SATURDAY 260228
WORK CAPACITY:
For Time:
45 Wall Balls (20/14)
15 Devils Press (50/35)
400 Meter Run
8 Rope Climbs
400 Meter Run
15 Devils Press (50/35)
45 Wall Balls (20/14)
STRENGTH:
Pause Overhead Squat 3-3-3-3-3
FRIDAY 260227
WORK CAPACITY:
AMRAP in 6 Minutes:
40/32 Calorie Bike
then
7 Toes to Bar
7 Deadlift (185/135)
Rest 3:00
AMRAP in 6 Minutes:
40/32 Calorie Bike
then
7 Pull Ups
7 KB Swings (53/35)
STRENGTH:
Deadlift 5-5-4-4-3-3
THURSDAY 260226
WORK CAPACITY:
Every 10:00 for 30:00
1000 Meter Run
straight into
AMRAP (in Remaining Time)
20 Dumbbell Shoulder to Overhead (50/35)
40 Double Unders
20 Dumbbell Box Step Overs (24/20) (50/35)
40 Double Unders
100 Meter Dumbbell Carry (50/35)
40 Double Unders
WEDNESDAY 260225
WORK CAPACITY:
AMRAP in 20 Minutes:
15/12 Calorie Row
10 Push Ups
5 Hang Squat Clean Thrusters (135/95)*
*increase Hang Squat Clean Thrusters by 2 reps
every round
TUESDAY 260224
WORK CAPACITY:
4x AMRAP 3 / 1:00 Rest
200 Meter Run
100' Walking Lunges
Max Distance Handstand Walk
STRENGTH:
Strict Press 8-8-6-6-4-4-2-2
MONDAY 260223
WORK CAPACITY:
3 Rounds For Time:
24 Box Jump Overs (24/20)
16/12 Calorie Echo Bike
8 Bar Muscle Ups
STRENGTH:
Every 3:00 for 15:00
200 Meter Run
3 Back Squats
SATURDAY 260221
WORK CAPACITY:
AMRAP in 18 Minutes:
200 Meter Run
8 Push Jerks (155/105)
20 Toes to Bar
STRENGTH:
EMOM for 5 Minutes:
3 Weighted Strict Pull Ups
then
2:00 to complete 1 set Max Strict Pull Ups
then
EMOM for 5 Minutes:
5 Weighted Dips (Rings or Horns)
then 2:00 to complete 1 set Max Strict Dips
FRIDAY 260220
WORK CAPACITY:
AMRAP in 9 Minutes:
50/40 Calorie Row
40 Kettlebell Swings (53/35)
30 Alternating Pistols
Max Burpee Box Jump Overs (24/20)
STRENGTH:
Front Squat 1-1-1-1-1
