WORK CAPACITY:
40-30-20-10 Reps for time of:
Wall-Balls (20/14)
Ab-mat Sit-ups
*Row 500 meters after each set*
THURSDAY 210923
STRENGTH:
Deadlift 2-2-2-2-2
WORK CAPACITY:
3 Round for time of:
15 Deadlifts (225/155)
12/9 Calorie Bike
WEDNESDAY 210922
WORK CAPACITY:
“Nicole”
AMRAP in 20 minutes of:
400 meter Run
Max Strict Pull-ups
TUESDAY 210921
STRENGTH:
Bench Press 1-1-1-1-1
WORK CAPACITY:
30-20-10 reps for time of :
Bench Press (75/55)
Box Jump (20/24)
MONDAY 210920
WORK CAPACITY:
AMRAP in 7 minutes of:
10 Thrusters (95/65)
10 Toes to Bar
*Rest 3 minutes*
AMRAP in 7 minutes of:
10 Toes to Bar
10 Front Rack Lunges (95/65)
SATURDAY 210918
WORK CAPACITY:
AMRAP in 20 minutes of:
1000 meter Row
50 Ab-mat Sit-ups
30 Kettlebell Swings (24/16)
FRIDAY 210917
STRENGTH:
Hang Clean 2-2-2-2-2
WORK CAPACITY:
Three rounds for time of:
50 Double-Unders
25 Air Squats
10 Hand Release Push-ups
THURSDAY 210916
WORK CAPACITY:
“Hope”
3 Rounds of:
Burpees
Power Snatches (75/55)
Box Jump (24/20)
Thrusters (75/55)
Chest to Bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
WEDNESDAY 210915
STRENGTH:
Back Squat 1-1-1-1-1
WORK CAPACITY:
For Time:
50 Walking Lunges
400 meter Run
50 Walking Lunges
TUESDAY 210914
WORK CAPACITY:
Perform 8 rounds of the following, completing as many reps of each exercise as possible.
30 seconds of Toes to Bar, 30 Seconds Rest
30 seconds of Dips, 30 Seconds Rest
30 seconds of Bodyweight Deadlifts, 30 Seconds Rest
30 seconds of Handstand Push-ups, 30 Seconds Rest
MONDAY 210913
STRENGTH:
Push Press 3-3-3-3-3
WORK CAPACITY:
For max reps complete:
5 Minutes of Biking
5 Minutes of Push Press (155/105)
SATURDAY 210911
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
