WORK CAPACITY:
“Elliot”
For Time
10-9-8-7-6-5-4-3-2-1
Burpees
400 meter Run
FRIDAY 210910
WORK CAPACITY:
AMRAP in 8 minutes of:
15/12 Calorie Row
9 Strict Handstand Push-ups
* Rest 4 minutes*
AMRAP in 8 minutes of:
15/12 Calorie Row
9 Deadlift (275/185)
THURSDAY 210909
STRENGTH
Front Squat 5-5-5-5-5
WORK CAPACITY:
For Time:
50 Front Rack Lunges (45/35)
50 Front Squats (45/35)
WEDNESDAY 210908
WORK CAPACITY:
AMRAP in 20 minutes of:
80 Double Unders
40 Alternating Dumbbell Hang Clean and Jerks (50/35)
20 Box Step Ups (50/35) (24/20)
TUESDAY 210907
STRENGTH:
Snatch 1-1-1-1-1
WORK CAPACITY:
“Isabel”
For Time:
30 Snatches (135/95)
MONDAY 210906
WORK CAPACITY:
“Kabul 13”
13 Rounds for Time of:
8 Strict Pull-ups
26 Air Squats
21 Shoulder to Overhead (95/65)
* If you have a weight vest wear it*
SATURDAY 210904
WORK CAPACITY:
AMRAP in 20 minutes of:
15 Toes to Bar
15/12 Calorie Bike
9 Hang Power Snatch (95/65)
9 Handstand Push-ups
FRIDAY 210903
STRENGTH:
Overhead Squat 3-3-3-3-3
WORK CAPACITY:
Tabata Overhead Squats (45/35)
THURSDAY 210902
WORK CAPACITY:
AMRAP in 20 minutes of:
2 Rope Climbs
20 Single Leg Squats
40 Double-Unders
WEDNESDAY 210901
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
