WORK CAPACITY:
5 rounds of:
AMRAP in 3 minutes of:
9 Push-ups
6 Box Jumps (30/24)
3 Deadlifts (275/185)
*Rest 1 minute*
WEDNESDAY 210120
STRENGTH:
Front Squat 2-2-2-2-2
WORK CAPACITY:
3 Rounds for time of:
20 Goblet Squats (50/35)
60 Double-unders
TUESDAY 210119
WORK CAPACITY:
4 Rounds for time of:
15 Chest to Bar Pull-ups
30 Wall-Balls (20/14)
600 meter Run
MONDAY 210118
STRENGTH:
Strict Press 5-5-5-5-5
WORK CAPACITY:
21-15-9 reps for time of:
Strict Press (95/65)
Calorie Row
SATRUDAY 210116
WORK CAPACITY:
AMRAP in 20 minutes of:
5 Thrusters (95/65)
7 Hang Power Snatch (95/65)
9 Sumo Deadlift High Pull (95/65)
FRIDAY 210115
WORK CAPACITY:
(Pick your cardio)
For Time:
50/40 Cal Bike
Rest 2 min
40/32 Cal Bike
Rest 2 min
30/26 Cal Bike
Rest 2 min
20/16 Cal Bike
Rest 2 min
10/8 Cal Bike
OR
For Time:
1000 meter Row
Rest 2 min
750 meter Row
Rest 2 min
500 meter Row
Rest 2 min
375 meter Row
Rest 2 min
250 meter Row
OR
For time:
800 meter Run
Rest 2 min
600 meter Run
Rest 2 min
400 meter Run
Rest 2 min
300 meter Run
Rest 2 min
200 meter Run
THRUSDAY 210114
STRENGTH:
Hang Squat Clean 3-3-3-3-3
WORK CAPACITY:
AMRAP in 12 minutes of:
3 Hang Squat Clean (135/95)
3 Toes to Bar
6 Hang Squat Clean (135/95)
6 Toes to Bar
9 Hang Squat Clean (135/95)
9 Toes to Bar
etc…
WEDNESDAY 210113
WORK CAPACITY:
21-18-15-12-9-6-3
Calorie Bike
Bench Press (155/105)
TUESDAY 210112
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
3 Rounds for time of:
20 Wall-Balls (20/14)
10 Deadlifts (225/155)
MONDAY 210111
WORK CAPACITY:
AMRAP in 24 minutes of:
12 Alternating Dumbbell Clean and Jerks (50/35)
12 Dumbbell Lunges (50/35)
12 Burpees over Dumbbell
24 Double-unders
SATURDAY 210109
WORK CAPACITY:
Complete as many reps in 21 minutes of:
400 / 200 / 100 meter Run
Max Strict Pull-ups
Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.
FRIDAY 210108
STRENGTH:
Split Jerk 2-2-2-2-2
WORK CAPACITY:
5 Rounds for time:
10 Push Jerks (135/95)
10 Bar Facing Burpees
THURSDAY 210107
WORK CAPACITY:
Alternating minutes for 20 minutes:
Minute 1: Calorie Bike
Minute 2: Sit-ups
WEDNESDAY 210106
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
For Time:
100 Double-unders
50 Air Squats
500 meter Row
50 Air Squats
100 Double-unders
TUESDAY 210105
WORK CAPACITY:
4 Rounds for time of:
20 Pull-ups
15 Bar Facing Burpees
10 Deadlifts (225/155)
MONDAY 210104
WORK CAPACITY:
Alternating minutes for 20 minutes:
Minute 1: 4 Power Snatches
Minute 2: 6 Overhead Squats
SATURDAY 210102
CONDITIONING:
For Time:
1000 meter Row
80 Sit-ups
60 Step Back Lunges (50/35)
40 Dumbbell Bench Press (50/35)
60 Step Back Lunges (50/35)
80 Sit-ups
1000 meter Row
FRIDAY 210101
CONDITIONING:
AMRAP in 15 minutes of:
75 Double-unders
50 Air Squats
25 Kettlebell Swings (24/16)
THURSDAY 201231
CONDITIONING:
For Time:
50 Calorie Row
20 Push Jerks (165/115)
40 Calorie Row
15 Push Jerks (165/115)
30 Calorie Row
10 Push Jerks (165/115)
20 Calorie Row
5 Push Jerks (165/115)
WEDNESDAY 201230
CONDITIONING:
5 Rounds For Time:
21 Burpee Box Jumps (24/20)
15/12 Calorie Bike
9 Devils Press (50/35)
