STRENGTH:
Snatch 2-2-2-2-2
WORK CAPACITY:
21-15-9 reps for time of:
Hang Power Snatch (75/55)
Thrusters (75/55)
WEDNESADY 201216
WORK CAPACITY:
AMRAP in 20 minutes of:
24/18 Calorie Bike
10 Pull-ups
15 Burpees
TUESDAY 201215
WORK CAPACITY:
For Time:
150 Wall-balls (20/14)
100 Box Jumps (24/20)
50 Deadlifts (225/155)
*Partition how you like*
MONDAY 201214
STRENGTH:
Clean and Jerk 1-1-1-1-1
WORK CAPACITY:
AMRAP in 7 min of:
3 Clean and Jerks (225/155)
21 Air Squats
42 Double-unders
SATURDAY 201212
WORK CAPACITY:
3 Rounds of:
AMRAP in 3 minutes:
15 Deadlifts (225/155)
30 Jumping Air Squats
Max Calorie Bike in time remaining
*Rest 3 minutes*
FRIDAY 201211
WORK CAPACITY:
5 Rounds for time of:
250 meter Row
10 Toes to Bar
250 meter Row
5 Bar Muscle Ups
THRUSDAY 201210
STRENGTH:
Push Jerk 3-3-3-3-3
WORK CAPACITY:
AMRAP in 12 mintutes of:
15 Lateral Dumbbell Burpees
30 Double Unders
15 Push Jerks (50/35)
30 Double Unders
WEDNESDAY 201209
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Hang Power Clean (135/95)
20 Box Jumps (24/20)
20 Front Squats (135/95)
TUESDAY 201208
WORK CAPACITY:
For Time:
45 Kettlebell Swings (32/24)
400 meter Run
35 Kettlebell Swings (32/24)
800 meter Run
25 Kettlebell Swings (32/24)
1200 meter Run
15 Kettlebell Swings (32/24)
MONDAY 201207
STRENGTH:
Thruster 3-3-3-3-3
WORK CAPACITY:
4 Rounds for time of:
20 Single Arm Dumbbell Thrusters (50/35)
30 Sit-ups
SATURDAY 201205
CONDITIONING:
Row or Bike 25 calories
WORK CAPACITY:
For Time:
1500 meter Row
100 Double Unders
50 Burpees
1000 meter Row
75 Double Unders
35 Burpees
500 meter Row
50 Double Unders
15 Burpees
FRIDAY 201204
CONDITIONING:
Run 400 meters
WORK CAPACITY:
For time:
100 Toes to Bar
*Every time you break 10 Wallballs (20/14)*
THURSDAY 201203
CONDITIONING:
Run 400 meters
STRENGTH:
Build to a heavy complex of:
Power Snatch + Overhead Squat
WORK CAPACITY:
3 Rounds of:
AMRAP in 3 minutes
3 Power Snatch (135/95)
6 Push-ups
*Rest 1 minute*
WEDNESDAY 201202
CONDITIONING:
Run 400 meters
WORK CAPACITY:
5 Rounds for time of:
10 Push Press (115/80)
20 Deadlifts (115/80)
30/24 Calorie Bike
TUESDAY 201201
CONDITIONING:
Run 400 meters
STRENGTH:
Front Squat 4-4-4-4-4
(From the floor)
WORK CAPACITY:
AMRAP in 8 minutes of:
8 Bodyweight Front Squats
8 Strict Pull-ups
MONDAY 201130
CONDITIONING:
Row or Bike 25 Calories
WORK CAPACITY:
AMRAP in 30 minutes of:
500 meter Row
30 Wallballs (20/14)
30 Box Jumps (24/20)
SATURDAY 201128
CONDITIONING:
Run 400 meters
WORK CAPACITY:
4 Rounds for time of:
4 Power Cleans (205/145)
4 Front Squats (205/145)
4 Push Jerks (205/145)
FRIDAY 201127
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 7 minutes of:
25 Double Unders
10 Burpees
*Rest 5 minutes*
AMRAP in 7 minutes of:
7 Pull-ups
7 Burpees
THURSDAY 201126
CONDITIONING:
Row or Bike 25 Calories
WORK CAPACITY:
For total reps complete:
AMRAP in 5 minutes of:
Max Calorie Row
Rest 5 minutes
AMRAP in 4 minutes of:
Max Power Snatch (135/95)
Rest 4 minutes
AMRAP in 3 minutes of:
Max Box Jumps (24/20)
Rest 3 minutes
AMRAP in 2 minutes of:
Max Toes to Bar
Rest 2 minutes
AMRAP in 1 minute of:
Max Overhead Squat (135/95)
WEDNESDAY 201125
CONDITIONING:
Bike or Row 25 Calories
WORK CAPACITY:
4 Rounds for time of:
10 Strict Press (95/65)
20 Front Rack Lunges (95/65)
40/32 calorie Bike
