WORK CAPACITY:
AMRAP in 20 minutes of:
500 meter Row
400 meter Run
21 Burpees
THURSDAY 210506
WORK CAPACITY:
AMRAP in 13 minutes of:
40 Air Squats
30/21 cal Bike
20 Power Snatch (75/55)
*into*
10 minutes to find a heavy Power Snatch
WEDNESDAY 210505
WORK CAPACITY:
For Time:
75 Push-ups
300 meter Kettlebell Farmers Carry (24/16)
150 Sit-ups
300 meter Kettlebell Front Rack Carry (24/16)
TUESDAY 210504
WORK CAPACITY:
AMRAP in 15 minutes of:
30 Double-unders
15 Deadlifts (115/80)
30 Double-unders
15 Hang Power Cleans (115/80)
30 Double-unders
15 Push Jerks (115/80)
*Into*
8 minutes to find a heavy complex of:
3 Deadlifts
2 Hang Power Clean
1 Push Jerk
MONDAY 210503
WORK CAPACITY:
4 Rounds for time of:
18/12 Calorie Row
15 Box Jump Overs (24/20)
12 Toes to Bar
9 Dumbbell Front Squats (50/35)
SATURDAY 210501
WORK CAPACITY:
For Time:
75/50 Calorie Machine
50 Push-ups
30 Power Snatch (155/105)
50 Push-ups
75/50 Calorie Machine
FRIDAY 210430
STRENGTH:
Front Squat 2-2-2-2-2
WORK CAPACITY:
For Time:
400 meter Run
50 Air Squats
40 Sit-ups
400 meter Run
THURSDAY 210429
WORK CAPACITY:
AMRAP in 15 minutes of:
30 Double-unders
15 Push Jerks (135/95)
30 Double-unders
15 Toes to Bar
WEDNESDAY 210428
STRENGTH:
Power Clean 2-2-2-2-2
WORK CAPACITY:
For Time:
30 Power Cleans (225/155)
TUESDAY 210427
WORK CAPACITY:
Five 3-minute rounds of:
200 meter Run with Medicine Ball
Max Wall-Balls (20/14)
*Rest 1 minute between rounds*
MONDAY 210426
STRENGTH:
Bench Press 5x5 @ 75% of 1RM
WORK CAPACITY:
AMRAP in 10 minutes of:
10 Bench Press (135/95)
10 Kettlebell Swings (24/16)
10 Box Jumps (24/20)
SATURDAY 210424
WORK CAPACITY:
For Time:
100 Burpee Pull-ups
FRIDAY 210423
WORK CAPACITY:
3 Rounds for time of:
30 Single Arm Overhead Lunges (Right) (50/35)
40 Wall-Ball (20/14)
30 Single Arm Overhead Lunges (Left) (50/35)
10 Deadlifts (275/155)
THURSDAY 210422
STRENGTH:
Back Squat 7-7-7-7-7
WORK CAPACITY:
5 Rounds for time of:
15 Air Squats
30 Double-unders
WEDNESDAY 210421
WORK CAPACITY:
AMRAP in 20 minutes of:
40 Toes to Bar
40 Box Jumps (24/20)
40 Hang Power Snatch (75/55)
TUESDAY 210420
STRENGTH:
Push Jerk 3-3-3-3-3
WORK CAPACITY:
3 2-Minute Rounds of:
20 Box Step-ups (50/35)(24/20)
Max Rep Dumbbell Push Jerk (50/35)
*Rest 2 minutes between rounds *
MONDAY 210419
WORK CAPACITY:
5 Rounds for time of:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Front Squats (135/95)
*into*
1 mile Run
SATURDAY 210417
WORK CAPACITY:
3 Rounds for time of:
400 meter Run
24 Overhead Medball Abmat Sit-ups
12 Clean and Jerks (135/95)
FRIDAY 210416
STRENGTH:
On the 1:30 x 7 sets
3 Position Snatch + 3 Overhead Squats
WORK CAPACITY:
For Time:
20 Later Burpees over the Bar
20 Power Snatch (95/65)
20 Later Burpees over the Bar
20 Squat Snatch (95/65)
THURSDAY 210415
WORK CAPACITY:
5 Rounds for time of:
15 Chest to Bar Pull-ups
12 Calorie Bike
9 Thrusters (115/80)
