CONDITIONING:
AMRAP in 15 minutes:
30 Double-unders
15 Toes to Bar
1 Rope Climb
*Add 1 Rope Climb each round*
THURSDAY 210715
STRENGTH:
Front Squat
5x1 @ 90-95% of 1RM
CONDITIONING:
For Time:
500 meter Row
50 Thrusters (45/35)
400 meter Run
WEDNESDAY 210714
CONDITIONING:
10 Rounds for time of:
2 Burpees
4 Devils Press (50/35)
6 Burpees
9 Dumbbell Hang Clean and Jerks (50/35)
TUESDAY 210713
STRENGTH:
EMOM for 10 minutes of:
Power Cleans x2
CONDITIONING:
AMRAP in 7 minutes of:
20 Power Cleans (135/95)
20 Power Cleans (185/125)
20 Power Cleans (225/155)
MONDAY 210712
CONDITIONING:
4 Rounds for time of:
400 meter Farmers Carry (50/35)
30 Sit-ups
200 meter Run
15 Dumbbell Push Press (50/35)
SATURDAY 210710
WORK CAPACITY:
AMRAP in 20 minute of:
10 Chest to Bar Pull-ups
15 Push-ups
20 Alternating Single Leg Squats (Pistols)
FRIDAY 210709
STRENGTH:
Build to a heavy Snatch Complex
(Snatch + Overhead Squat + Hang Snatch + Overhead Squat)
WORK CAPACITY:
For Time:
20 Burpees
20 Power Snatch (75/55)
20 Overhead Squats (75/55)
20 Power Snatch (75/55)
20 Burpees
THURSDAY 210708
WORK CAPACITY:
3 Rounds for time of:
50 Double-unders
400 meter Row
30 Sit-ups
20 Push Press (95/65)
WEDNESDAY 210707
STRENGTH:
Back Squat
5x3 @80-85% of 1RM
WORK CAPACITY:
AMRAP in 3 minutes of:
Wallballs (20/14)
TUESDAY 210706
WORK CAPACITY:
For Time:
1600 meter Run
Rest 3 minutes
1200 meter Run
Rest 2 minutes
800 meter Run
Rest 1 minutes
400 meter Run
MONDAY 210705
WORK CAPACITY:
“Wittman”
7 Rounds for time of:
15 Kettlebell Swings (25/16)
15 Power Cleans (95/65)
15 Box Jumps (24/20)
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
SATURDAY 210703
WORK CAPACITY:
For max reps complete the following:
0-5 minutes
Max Overhead Squats (135/95)
5-10 minutes
Max Calorie Row
10-15 minutes
Max Power Snatch (135/95)
15-20 minutes
Max Calorie Row
FRIDAY 210702
WORK CAPACITY:
27-21-15-9 reps for time of:
Chest to Bar Pull-ups
Handstand Push-ups
Run 400 meters
THURSDAY 210701
STRENGTH:
Front Squat
5x3 @80-85% of 1RM
WORK CAPACITY:
For Time:
Row 1000 meters
or
For Time:
Bike 60/48 calories
WEDNESDAY 210630
CONDITIONING:
For max reps of each:
5 minutes of Double-unders
5 minutes of Clean and Jerks (95/65)
3 minutes of Double-unders
3 minutes of Clean and Jerks (95/65)
1 minutes of Double-unders
1 minutes of Clean and Jerks (95/65)
TUESDAY 210629
WORK CAPACITY:
30-20-10 reps for time of:
Bench Press (155/105)
Burpee Box Jump (24/20)
MONDAY 210628
WORK CAPACITY:
10 Rounds for time:
15 Wall-Ball (20/14)
200 meter Run
SATURDAY 210626
WORK CAPACITY:
“Stonewall”
AMRAP in 12 minutes of:
6 Squat Cleans (135/95)
28 Double-unders
6 Shoulder to Overhead (135/95)
9 Burpees
Today we’re running a workout called “Stonewall,” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long demonstration and riot at the end of June against police raids and harassment at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement.
FRIDAY 210625
WORK CAPACITY:
“Nancy”
5 Rounds for time of:
400 meter Run
5 Overhead Squats (95/65)
THURSDAY 210624
WORK CAPACITY:
For Time:
100 Air Squats
10 Calorie Bike
80 Sit-ups
10 Calorie Bike
60 Push-ups
10 Calorie Bike
40 Pull-ups
10 Calorie Bike
20 Ring Dips
10 Calorie Bike
