WORK CAPACITY:
5 rounds for load:
10 Clean and Jerks
400 meter run
8 Clean and Jerks
400 meter run
6 Clean and Jerks
400 meter run
4 Clean and Jerks
400 meter run
2 Clean and Jerks
400 meter run
MONDAY 210308
WORK CAPACITY:
AMRAP in 20 minutes of:
40/30 calorie Bike
30 Deadlifts (225/155)
20 Push Press (50/35)
10 Burpee Box Jumps (30/24)
SATURDAY 210306
WORK CAPACITY:
AMRAP in 14 minutes of:
7 Bar Muscle-ups
50 Wall-balls (20/14)
100 Double-unders
FRIDAY 210305
STRENGTH:
Hang Power Snatch 2-2-2-2-2
WORK CAPACITY:
21-15-9 reps for time of:
Hang Power Snatch (95/65)
Toes to Bar
THURSDAY 210304
WORK CAPACITY:
For Time:
800 meter Run
30 Dumbbell Thrusters (50/35)
800 meter Run
40 Dumbbell Box Step Overs (24/20) (50/35)
Run 800 meters
50 Dumbbell Deadlifts (50/35)
WEDNESDAY 210303
STRENGTH:
Front Squat 5-5-5-5-5
WORK CAPACITY:
AMRAP in 10 minutes of :
5 Push Jerks (155/105)
5 Front Squats (155/105)
25 Double-unders
TUESDAY 210302
WORK CAPACITY:
AMRAP in 16 minutes of:
8 Power Cleans (115/80)
16 Burpees
8 Box Jumps (30/24)
MONDAY 210301
WORK CAPACITY:
5 Rounds for time of:
500 meter Row
21-18-15-12-9
Strict Press (95/65)
30 Abmat Sit-ups
SATURDAY 210227
WORK CAPACITY:
6 Rounds of:
AMRAP in 3 minutes:
30/21 calorie Bike
Max Power Snatch in time remaining (115/80)
*rest 1 minute between rounds*
FRIDAY 210226
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
