STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
4 Rounds for time of:
10 Pistols
100 meter Run
*rest 1 minutes between rounds
WEDNESDAY 211006
WORK CAPACITY:
“Christine”
Three rounds for time of:
500 meter Row
12 Bodyweight Deadlifts
21 Box Jumps (20)
TUESDAY 211005
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
