STRENGTH:
Front Squat 1-1-1-1-1
WORK CAPACITY:
2 Rounds for time of:
100 meter Walking Lunge
300 meter Run
WEDNESDAY 210728
WORK CAPACITY:
21-18-15-12-9
Deadlifts (275/185)
Lateral Bar Burpees
*50 Double-Unders after each movement*
TUESDAY 210727
STRENGTH:
Press 5-5-5-5-5
WORK CAPACITY:
AMRAP in 10 minutes of:
10 Strict Handstand Push-ups
20 Pulls on the Rower
*score is total amount of calories rowed*
MONDAY 210726
WORK CAPACITY:
10 Rounds for time of:
15 Wall-Balls (20/14)
3 Clean and Jerks (155/105)
SATURDAY 210724
CONDITIONING:
For Time:
45 Kettlebell Swings (32/24)
400 meter Run
35 Kettlebell Swings (32/24)
800 meter Run
25 Kettlebell Swings (32/24)
1200 meter Run
15 Kettlebell Swings (32/24)
FRIDAY 210723
STRENGTH:
EMOM for 10 minutes
5 Bench Press @ Bodyweight
CONDITIONING:
For Time:
75 Air Squats
25 Toes to Bar
10 Bench Press (205/135)
THURSDAY 210722
CONDITIONING:
6 Rounds for total reps of:
1 minute of: Bike Calories
1 minute of: Bar Facing Burpees
1 minute of: Double Unders
1 minute of: Rest
WEDNESDAY 210721
STRENGTH:
Back Squat
5x1 @ 90-95% of 1RM
CONDITIONING:
For Time:
75 Wall-balls (20/14)
TUESDAY 210720
CONDITIONING:
AMRAP in 20 minutes of:
20 Calorie Row
15 Ring Dips
10 Turkish Get-ups (50/35)
MONDAY 210719
STRENGTH:
Deadlift 5-5-5-5-5
CONDITIONING:
For Time:
100 Single-unders
50 Double-unders
25 Triple-unders
SATURDAY 210717
STRENGTH:
Split Jerk 2-2-2-2-2
CONDITIONING:
Complete as many bike calories as possible in 10 minutes while performing rounds of:
10 Box Jumps (24/20)
15 Push Jerks (95/65)
:20 second Calorie Bike
FRIDAY 210716
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)
