WORK CAPACITY:
4 Rounds for time of:
10 Push Jerks (135/95)
10 Lateral Burpees Over The Bar
400 meter Run
*Rest 2 Minutes*
TUESDAY 210202
WORK CAPACITY:
For time:
75/60 Calorie Row
Rest 3 minutes
50/40 Calorie Row
Rest 2 minutes
25/20 Calorie Row
Rest 2 minutes
50/40 Calorie Row
Rest 3 minutes
75/60 Calorie Row
MONDAY 210201
WORK CAPACITY:
For Time:
30 Toes to Bar
30 Dumbbell Snatch (50/35)
30 Toes to Bar
40 Dumbbell Snatch (50/35)
30 Toes to Bar
50 Dumbbell Snatch (50/35)
30 Toes to Bar
60 Dumbbell Snatch (50/35)
SATURDAY 210130
WORK CAPACITY:
AMRAP in 20 minutes of:
25 Burpees
15 Bodyweight Back Squats
FRIDAY 210129
WORK CAPACITY:
5 Rounds for time of:
10 Pull-ups
20 Dumbbell Floor Press (50/35)
30 Dumbbell Deadlift (50/35)
THURSDAY 210128
STRENGTH:
Build to a heavy complex of:
Clean + 2 Front Squats
WORK CAPACITY:
AMRAP in 10 minutes of:
20 Sit-ups
10 Overhead Lunges Right Arm (24/16)
10 Overhead Lunges Left Arm (24/16)
WEDNESDAY 210127
WORK CAPACITY:
4 Rounds for time of:
15/12 Calorie Bike
30 Double-unders
10 Burpee Box Jumps (24/20)
TUESDAY 210126
STRENGTH:
Push Jerk 1-1-1-1-1
WORK CAPACITY:
For Time:
30 Push Jerks (185/125)
MONDAY 210125
WORK CAPACITY:
For Time:
30 Power Snatches (115/80)
30 Clean and Jerks (115/80)
30 Thrusters (115/80)
SATURDAY 210123
WORK CAPACITY:
AMRAP in 20 minutes of:
500 meter Row
10 Toes to Bar
15 Burpees
FRIDAY 210122
STRENGTH:
EMOM for 10 minutes:
1 High Hang Squat Snatch
WORK CAPACITY:
10 Rounds for time of:
3 Hang Snatches (135/95)
3 Bar Facing Burpees
THURSDAY 2100121
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)
