STRENGTH:
Press 2-2-2-2-2
WORK CAPACITY:
For Time:
120 Double-unders
40 Single Arm Strict Press Left (50/35)
120 Double-unders
40 Single Arm Strict Press Right (50/35)
TUESDAY 210413
WORK CAPACITY:
For Time:
1500 meter Row
75 Box Step Ups (50/35) (24/20)
1200 meter Run
MONDAY 210412
STRENGTH:
Front Squat 4-4-4-4-4
WORK CAPACITY:
9-6-3 reps for time of:
Front Squat (205/145)
Burpee Box Jump Over (30)
SATURDAY 210410
STRENGTH:
Overhead Squat 2-2-2-2-2
WORK CAPACITY:
2 Rounds for time of:
60 Double-unders
30 Single Arm Overhead Squats (50/35)
FRIDAY 210409
WORK CAPACITY:
For time:
1600 meter Run
2000 meter Row
40 Power Cleans (155/105)
THURSDAY 210408
STRENGTH:
Deadlift 7-7-7-7-7
WORK CAPACITY:
AMRAP in 8 minutes of:
Burpee Pull-ups
WEDNESDAY 210407
WORK CAPACITY:
2 Rounds for time of:
300 meter Single Arm Kettlebell Overhead Carry (24/15)
30 Kettlebell Swings (24/16)
30 Toes to Bar
TUESDAY 210406
WORK CAPACITY:
5 Rounds for time of:
500 meter Row
15 Bench Press (135/95)
MONDAY 210405
WORK CAPACITY:
“Andi”
For Time:
100 Hang Power Snatches (65/45)
100 Push Press (65/45)
100 Sumo Deadlift High Pulls (65/45)
100 Front Squats (65/45)
SATURDAY 210403
CONDITIONING:
For Time:
25 Burpees
50 Pull-ups
25 Burpees
35 Pull-ups
25 Burpees
20 Pull-ups
FRIDAY 210402
STRENGTH:
Clean 3-3-3-3-3
CONDITIONING:
AMRAP in 10 minutes of:
50 Double-unders
100 meter Farmers Carry (50/35)
THURSDAY 210401
CONDITIONING:
AMRAP in 18 minutes of:
24/20 calorie Bike
200 meter Run
16 Hang Power Snatch (75/55)
WEDNESDAY 210331
STRENGTH:
Back Squat 10-10-10-10-10
CONDITIONING:
21-15-9 reps for time of:
Back Squats (185/125)
Burpees
TUESDAY 210330
CONDITIONING:
AMRAP in 20 minutes of:
20 Dumbbell Bench Press (50/35)
20 Dumbbell Deadlift (50/35)
60 Double-unders
MONDAY 210329
STRENGTH:
Push Press 5-5-5-5-5
WORK CAPACITY:
2 Round for time:
200 meter Run
20 Toes to Bar
200 meter Run
20 Push Press (95/65)
SATURDAY 210327
WORK CAPACITY:
Workout 21.3
For total time:
15 front squats (95/65)
30 toes-to-bars
15 thrusters (95/65)
Rest 1 minute
15 front squats (95/65)
30 chest-to-bar pull-ups
15 thrusters (95/65)
Rest 1 minute
15 front squats (95/65)
30 bar muscle-ups
15 thrusters (95/65)
Then,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
FRIDAY 210326
WORK CAPACITY:
On the minute for 30 minutes of:
Minute 1: Calorie Machine
Minute 2: Burpees
Minute 3: Rest
THURSDAY 210325
STRENGTH:
Front Squat 5x5
@70% of 1RM
WORK CAPACITY:
15-12-9-6-3 reps for time of:
Calorie Row
Ball Slam (35/25)
WEDNESDAY 210324
WORK CAPACITY:
For time:
5 Rounds of:
30 Sit-ups
30 Air-Squats
*directly into*
1 Mile Run
TUESDAY 210323
STRENGTH:
Every :90 seconds for 10 sets
1 Snatch + 1 Overhead Squat
WORK CAPACITY:
5 Rounds for time of:
10 Overhead Squats (75/55)
5 Bar Muscle Ups
