WORK CAPACITY:
For Time:
Buy in : 50 Calorie Row
3 Rounds of:
100 Double-unders
50 Push-ups
25 Med-ball Cleans (20/14)
Cash out: 50 Calorie Row
WEDNESDAY 210818
STRENGTH:
Front Squat 10-10-10-10-10
WORK CAPACITY:
For Time:
100 Deficit Reverse Lunges (Front foot on #45 plate, lunge backwards)
TUESDAY 210817
WORK CAPACITY:
AMRAP in 15 minutes of:
3 Muscle-ups
6 Deadlifts (225/155)
15/12 Calorie Bike
MONDAY 210816
WORK CAPACITY:
For Time:
15 Thruster (115/80)
12 Thruster
9 Thruster
6 Thruster
6 Push Jerks (115/80)
9 Push Jerks
12 Push Jerks
15 Push Jerks
*200 meter Run after each set*
SATURDAY 210814
STENGTH:
Overhead Squats for Max Reps @ Bodywegiht
WORK CAPACITY:
5 Rounds for time of:
5 Overhead Squats (185/125)
10 Burpees
FRIDAY 210813
WORK CAPACITY:
AMRAP in 18 minutes of:
40 Alternating DB Clean and Jerk (50/35)
30 Toes To Bar
20 Single Dumbbell Box Step-up (24/20)
THURSDAY 210812
STRENGTH:
Deadlift 3-3-3-3-3
WORK CAPACITY:
4 Rounds for max reps of:
1 minute of DB Deadlifts
1 minutes of Sit-ups
WEDNESDAY 210811
WORK CAPACITY:
AMRAP in 15 minutes:
30 Double-unders
15/12 Calorie Bike
10 Wall-balls (20/14)
30 Double-unders
15/12 Calorie Bike
20 Wall-balls (20/14)
*add 10 Wall-balls each round*
TUESDAY 210810
STRENGTH:
Bench Press 5x5 @ 70-80% of 1 RM
WORK CAPACITY:
30-20-10 reps for time:
Hand Release Push-up
200 meter Run after each set
MONDAY 210809
WORK CAPACITY:
AMRAP in 18 minutes:
2000 meter Row
*into*
Max rounds of:
2 Power Snatch (135/95)
4 Overhead Squats (135/95)
8 Box Jump Overs (24/20)
SATURDAY 210807
WORK CAPACITY:
For Time:
30 Toes to Bar
1 Mile Run
30 Toes to Bar
1 Mile Run
30 Toes to Bar
FRIDAY 210806
WORK CAPACITY:
7 Rounds for time of:
10 Sumo Deadlift High Pull (95/65)
10 Ring Dip
THURSDAY 210805
WORK CAPACITY:
27-21-15-9 reps for time of:
Chest to Bar Pull-ups
Push Jerks (135/95)
Calorie Bike
WEDNESDAY 210804
STRENGTH:
Back Squat 1-1-1-1-1
WORK CAPACITY:
AMRAP in 7 minutes of:
10 Double Kettlebell Front Rack Lunge (24/16)
10 Burpees
TUESDAY 210803
WORK CAPACITY:
AMRAP in 15 minutes of:
50 Double-unders
100 meter Run
2 Rope Climbs
MONDAY 210802
WORK CAPACITY:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Thrusters (155/105)
Wall-Walks
SATURDAY 210731
STRENGTH:
Power Snatch 2-2-2-2-2
WORK CAPACITY:
AMRAP in 10 minutes:
4 Rounds of
30 Air squats
200 meter Run
Max Power Snatch in time remaining (155/105)
FRIDAY 210730
WORK CAPACITY:
10 Rounds for time of:
5 Pull-ups
10 Push-ups
15 Toes to Rings
THURSDAY 210729
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*
