WORK CAPACITY:
On a 20 minute clock complete the following
Part 1
For Time:
60/45 cal Row
45 Chest to Bar Pull-ups
30 Deadlifts (225/155)
15 Bar Facing Burpees
Part 2
In time remaining
Establish a Heavy Single Deadlift
TUESDAY 210831
WORK CAPACITY:
For TIme:
75 Goblet Squats (24/16)
1 Mile Run
75 Goblet Squats (24/16)
MONDAY 210830
STRENGTH:
Bench Press 5x5 @ 75-85% of 1RM
WORK CAPACITY:
AMRAP in 8 minutes of:
10 Dumbbell Hang Power Clean(50/35)
10 Push-ups on Dumbbells
SATURDAY 210828
WORK CAPACITY:
In teams of 2 ( You go, I go )
20 Rounds for time of:
5 Burpee Box Jump Overs (24/20)
100 meter Run
20 Lunges
FRIDAY 210827
WORK CAPACITY:
5 Rounds for time of:
21 Dumbbell Deadlifts (50/35)
15 Dumbbell Bench Press (50/35)
9 Dumbbell Thrusters (50/35)
THURSDAY 210826
STRENGTH:
Clean 1-1-1-1-1
WORK CAPACITY:
For Time:
100 Double-unders
10 Squat Cleans (135/95)
75 Double-unders
10 Squat Cleans (155/105)
50 Double-unders
10 Squat Cleans (185/125)
WEDNESDAY 210825
WORK CAPACITY:
5 Rounds for time of:
400 meter Run
30 Air Squats
20 Sit-ups
10 Burpees
TUESDAY 210824
STRENGTH:
Split Jerk 3-3-3-3-3
WORK CAPACITY:
For Time:
15 Wall-Walks
*at the top of every minute 4 Box Jump Overs (24/20)*
MONDAY 210823
WORK CAPACITY:
For Time:
1000 meter Row
30 Chest to Bar Pull-ups
10 Overhead Squats (95/65)
20 Chest to Bar Pull-ups
20 Overhead Squats (95/65)
10 Chest to Bar Pull-ups
30 Overhead Squats (95/65)
1000 meter Row
SATRUDAY 210821
WORK CAPACITY:
For Time:
1 Mile Run
100 Wall-Balls (20/14)
1 Mile Run
FRIDAY 210820
STRENGTH:
EMOM for 10 minutes complete:
1 Snatch (Squat or Power)
WORK CAPACITY:
For time:
30 Toes to Bar
15 Devils Press (50/35)
30 Pull-ups
15 Devils Press (50/35)
30 Toes to Bar
THURSDAY 210819
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
