STRENGTH:
Push Jerk 5-5-5-5-5
WORK CAPACITY:
EMOM for 10 minutes of:
10 Push Jerks (135/95)
Burpees
*Complete 10 Push Jerks in time remaining max burpees. Score is total number of burpees completed
MONDAY 211004
WORK CAPACITY:
For time:
Run 300 meters
Run 600 meters
Run 800 meters
Run 600 meters
Run 300 meters
*Rest 1 minute between each run.
SATURDAY 211002
WORK CAPACITY:
3 Rounds for time of:
1000 meter Row
20 Sumo Deadlift High Pulls (95/65)
10 Bar Muscle-ups
FRIDAY 211001
STRENGTH:
Hang Snatch 3-3-3-3-3
WORK CAPACITY:
AMRAP in 12 minutes of:
20 Hang Power Snatches (95/65)
50 Double-unders
THURSDAY 210930
WORK CAPACITY:
For Time:
400 meter Run
40 DB Clean and Jerks (50/35)
400 meter Run
30 Burpees
400 meter Run
40 DB Clean and Jerks (50/35)
400 meter Run
WEDNESDAY 210929
STRENGTH:
For max load of each:
Front Squat 3-3-3-3-3
Thruster 2-2-2-2-2
Push Jerk 1-1-1-1-1
TUESDAY 210928
WORK CAPACITY:
4 Rounds for time of:
40/30 Calorie Bike
30 Wall-Ball (20/14)
20 Toes to Bar
MONDAY 210927
STRENGTH:
Press 5-5-5-5-5
WORK CAPACITY:
Tabata:
Dumbbell Press (50/35)
Push-ups
Dumbbell Floor Press (50/35)
*20 seconds of work followed by 10 seconds of rest for 8 rounds for each exercise. Your score is your lowest number of completed reps in each exercise; then add them together for one total*
SATURDAY 210925
STRENGTH:
Clean and Jerk 3-3-3-3-3
WORK CAPACITY:
For Time:
5 Power Cleans (155/105)
10 Lateral Burpees over Bar
10 Push Jerks (155/105)
10 Lateral Burpees over Bar
5 Power Cleans (155/105)
FRIDAY 210924
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)
