WORK CAPACITY:
AMRAP in 20 minutes of:
30/21 Calorie Row
21 Kettlebell Swings (24/16)
12 Burpees to a plate (45)
MONDAY 210524
STRENGTH:
Strict Press 5-5-5-5-5
WORK CAPACITY:
AMRAP in 7 minutes of:
30 Double-unders
10 Strict Press (95/65)
10 Toes to Bar
SATURDAY 210522
WORK CAPACITY:
For time:
3 x 1 Mile repeats
(Rest for half the time it took you to complete the mile)
FRIDAY 210521
WORK CAPACITY:
AMRAP in 5 minute of:
Buy in: 50 Wall-Balls (20/14)
12 Deadlifts (185/125)
12 Lateral Bar Burpees
*rest 5 minutes*
AMRAP in 5 minute of:
Buy in: 35 Wall-Balls (20/14)
9 Deadlifts (225/155)
9 Lateral Bar Burpees
*rest 5 minutes*
AMRAP in 5 minute of:
Buy in: 20 Wall-Balls (20/14)
6 Deadlifts (275/185)
6 Lateral Bar Burpees
THURSDAY 210520
WORK CAPACITY:
AMRAP in 18 minutes of:
15 Box Jumps (24/20)
12 Push Press (115/80)
9 Pull-ups
WEDNESADY 210519
STRENGTH:
Hang Squat Snatch 1-1-1-1-1
WORK CAPACITY:
For time:
800 meter Run
30 Hang Squat Snatch (115/80)
TUESDAY 210518
WORK CAPACITY:
AMRAP in 15 minutes of:
30 Toes to Bar
60 Push-ups
90 Double-unders
MONDAY 210517
WORK CAPACITY:
10 Rounds for time of:
3 Burpee Strict Pull-ups
6 Front Squats (155/105)
12/9 Calorie Bike
SATURDAY 210515
WORK CAPACITY:
5 Rounds for time of:
20 Alternating Lunges
15 Hand Release Push-ups
10 Burpees
400 meter Run
*if you have a weight vest wear it*
FRIDAY 210514
STRENGTH:
Power Clean 3-3-3-3-3
Front Squat 2-2-2-2-2
Squat Clean 1-1-1-1-1
THURSDAY 210513
WORK CAPACITY:
8 Rounds for time of:
40 Double-unders
20 Kettlebell Swings (24/16)
10 Push Press (115/80)
WEDNESDAY 210512
WORK CAPACITY:
For Time:
20 Back Squats (225/155)
2 mile Run
20 Back Squats (225/155)
TUESDAY 210511
WORK CAPACITY:
“Ingrid”
10 Rounds for time:
3 Power Snatch (135/95)
3 Bar Facing Burpees
MONDAY 210510
WORK CAPACITY:
For Time:
15 Push Jerks (205/145)
45 Pull-ups
12 Push Jerks (205/145)
36 Pull-ups
9 Push Jerks (205/145)
27 Pull-ups
SATURDAY 210508
WORK CAPACITY:
“Manion”
7 Rounds for time of:
400 meter Run
29 Back Squats (135/95)
FRIDAY 210507
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)
