WORK CAPACITY:
AMRAP in 15 minutes of:
10 Single Arm Devils Press (50/35)
10 Single Arm Box Step-ups (50/35)(24/20)
10 Toes to Bar
FRIDAY 210212
WORK CAPACITY:
For Time:
800 meter Run
40 Push Jerks (155/105)
600 meter Run
30 Push Jerks (155/105)
400 meter Run
20 Push Jerks (155/105)
THURSDAY 210211
STRENGTH:
Front Squat 10-10-10-10-10
WORK CAPACITY:
12-9-6 reps for time of:
Bar Muscle-ups
Front Squats (205/145)
WEDNESDAY 210210
WORK CAPACITY:
5 Round for time of:
15 Burpees
20 Sit-ups
25 Air Squats
50 Double-unders
TUESDAY 210209
STREGTH:
Press 3-3-3-3-3
WORK CAPACITY:
AMRAP in 10 minutes of:
4 Strict Press (115/80)
8 Sumo Deadlift High Pull (115/80)
12 Front Squats (115/80)
MONDAY 210208
WORK CAPACITY:
AMRAP in 5 minutes of:
Max Calorie Any Machine
*rest 5 minutes*
AMRAP in 4 minutes of:
Tabata Push-ups
*rest 4 minutes*
AMRAP in 3 minutes of:
Max Power Cleans (165/115)
*rest 3 minutes*
AMRAP in 2 minutes of:
Max Strict Pull-ups
*rest 2 minutes*
AMRAP in 1 minute of:
Max Calorie Any Machine
SATURDAY 210206
WORK CAPACITY:
AMRAP in 20 minutes of:
15 Dumbbell Front Squats (50/35)
30 Double-unders
15 Dumbbell Hang Clean and Jerks (50/35)
30 Double-unders
FRIDAY 210205
STRENGTH:
Overhead Squat 5-5-5-5-5
WORK CAPACITY:
AMRAP in 6 minutes of:
3 Overhead Squats (135/95)
15 Wall-balls (20/14)
THURSDAY 210204
WORK CAPACITY:
AMRAP in 20 minutes of:
3 Box Jumps (24/20)
3 Chest to Bar Pull-ups
3 Deadlifts (225/155)
6 Box Jumps (24/20)
6 Chest to Bar Pull-ups
6 Deadlifts (225/155)
etc…
WEDNESDAY 210203
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
