WORK CAPACITY:
15-12-9 reps for time of:
Calorie Bike
Dumbbell Deadlift (50/35)
Dumbbell Front Rack Lunge (50/35)
*Rest 2 minutes and Repeat*
WEDNESDAY 211027
STRENGTH:
Back Squat 1-1-1-1-1
WORK CAPACITY:
For Time:
60 Toes to Bar
*10 Air Squats on the top of every minute starting at 0:00*
TUESDAY 211026
WORK CAPACITY:
30-20-10 reps for time of:
Bar Facing Burpees
Hang Power Clean (155/105)
Lateral Burpees over the Bar
MONDAY 211025
STRENGTH:
Push Press 2-2-2-2-2
WORK CAPACITY:
AMRAP in 10 minutes of:
50 Double-unders
20 Box Jump-overs (30/24)
10 Push Press (185/125)
SATURDAY 211023
STRENGTH:
Hang Power Snatch 3-3-3-3-3
WORK CAPACITY:
AMRAP in 10 minutes of:
36 Double-Unders
12 Toes to Bar
9 Hang Power Snatch (115/80)
FRIDAY 211022
WORK CAPACITY:
AMRAP in 30 minutes of:
30/24 Calorie Bike
30 Slam Balls (25/20)
30 Burpees
THURSDAY 211021
STRENGTH:
Front Squat 1-1-1-1-1
WORK CAPACITY:
For Time:
100 Air Squats
200 Meter Run
100 Lunges
200 Meter Run
WEDNESDAY 211020
WORK CAPACITY:
12-9-6 reps for time of:
Power Cleans (225/155)
Muscle-ups
TUESDAY 211019
STRENGTH:
Press 2-2-2-2-2
WORK CAPACITY:
Tabata Handstand Push-ups
MONDAY 211018
WORK CAPACITY:
10 Rounds for time:
15 Wall-Balls (20/14)
10 Weighted Box Step Overs (50/35)
SATURDAY 211016
WORK CAPACITY:
For Total Time:
21-15-9 Reps of:
Burpees
Air Squats
Sit-ups
*Rest 2 minutes
30- 15 Reps of:
Burpees
Air Squats
Sit-ups
*Rest 2 minutes
45 Reps of:
Burpees
Air Squats
Sit-ups
FRIDAY 211015
WORK CAPACITY:
Every minute of the minute for 20 minutes complete:
Minute 1: 10/8. Calorie Bike, Max Power Cleans in time remaining (115/80)
Minute 2: Rest
THURSDAY 211014
WORK CAPACITY:
3 Rounds for time of:
12 Turkish Get-ups Left (50/35)
12 Turkish Get-ups Right (50/35)
3 Rope Climbs
WEDNESDAY 211013
STRENGTH:
Overhead Squat 5-5-5-5-5
WORK CAPACITY:
Each for time:
500 meter Row
Rest 1 minute
500 meter Row
Rest 1 minute
500 meter Row
*Score is slowest 500 meter row
TUESDAY 211012
WORK CAPACITY:
AMRAP in 20 minutes of:
200 meter Farmers Carry (50/35)
20 Alternating Dumbbell Snatch (50/35)
10 Toes to Bar
MONDAY 211011
STRENGTH:
Bench Press 3-3-3-3-3
WORK CAPACITY:
3 rounds for total reps complete:
2 minutes of Double-unders
1 minute of Push-ups
SATURDAY 211009
STRENGTH:
EMOM for 15 minutes complete
1 Squat Clean
WORK CAPACITY:
AMRAP in 10 minutes of:
Squat Cleans (135/95)
Dips
*Start with 1 rep of each and add 1 rep each round
FRIDAY 211008
WORK CAPACITY:
AMRAP in 20 minutes of:
5 Chest to Bar Pull-ups
10 Handstand Push-ups
15 Toes to Rings
THURSDAY 211007
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)
