WORK CAPACITY:
AMRAP in 18 minutes of:
15 Box Jumps (24/20)
12 Push Press (115/80)
9 Pull-ups
THURSDAY 210225
STRENGTH:
Deadlift 10-10-10
WORK CAPACITY:
4 Rounds of:
AMRAP in 2 minutes of:
15 Deadlifts (225/155)
Max Bar Facing Burpees in time remaining
*rest 2 minutes between rounds*
WEDNESDAY 210224
WORK CAPACITY:
For Time:
400 meter Run
100 Air Squats
400 meter Run
80 Air Squats
400 meter Run
60 Air Squats
400 meter Run
40 Air Squats
400 meter Run
20 Air Squats
400 meter Run
TUESDAY 210223
STRENGTH:
EMOM for 10 minutes of:
3 Bodyweight Bench Press
WORK CAPACITY:
For time:
100 Calorie Bike
100 Dumbbell Bench Press (50/35)
*partition how you like*
MONDAY 210222
WORK CAPACITY:
AMRAP in 20 minutes of:
1 Power Cleans (185/125)
1 Front Squats (185/125)
7 Toes to Bar
2 Power Cleans (185/125)
2 Front Squats (185/125)
7 Toes to Bar
3 Power Cleans (185/125)
3 Front Squats (185/125)
7 Toes to Bar
etc…
SATURDAY 210220
WORK CAPACITY:
4 Rounds for time of;
400 meter Run
15 Kettlebell Snatch Left Arm (24/16)
15 Kettlebell Snatch Right Arm (24/16)
FRIDAY 210219
STRENGTH:
Back Squat 5-5-5-5-5
WORK CAPACITY:
ARMAP in 7 minutes:
Burpees to a target
THURSDAY 210218
WORK CAPACITY:
9-15-21-15-9 reps for time of:
Toes to Bar
Wall-Balls (20/14)
Chest to Bar Pull-ups
Wall-Balls (20/14)
WEDNESDAY 210217
STRENGTH:
Push Press 7-7-7-7-7
WORK CAPACITY:
AMRAP in 10 minutes of:
10 Push Press Right Arm (50/35)
10 Push Press Left Arm (50/35)
10 Lunges (50/35)
10 Box Jumps (2420)
TUESDAY 210216
WORK CAPACITY:
For Time:
1000/800 meter Row
50 Push-ups
25 Deadlifts (225/155)
1000/800 meter Row
25 Deadlifts (225/155)
50 Push-ups
1000/800 meter Row
MONDAY 210215
STRENGTH:
Hang Squat Clean 3-3-3-3-3
WORK CAPACITY:
8 Rounds for time:
4 Hang squat Cleans (115/80)
24 Double-unders
SATURDAY 210213
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…
