STRENGTH:
Snatch 3-3-3-3-3
WORK CAPACITY:
AMRAP in 10 minutes of:
7 Squat Snatch (115/80)
14 Ring Dip
TUESDAY 211109
WORK CAPACITY:
6 Rounds for total reps of:
Minute 1: Max Calorie Row
Minute 2: Max Burpees
Minute 3: Max Double-unders
Minute 4: Rest
MONDAY 211108
STRENGTH:
Front Squat 5-5-5-5-5
WORK CAPACITY:
AMRAP in 7 minutes of:
1 Rope Climb
10 Air Squats
1 Rope Climb
20 Air Squats
1 Rope Climb
30 Air Squats
etc.
SATURDAY 211106
STRENGTH:
Overhead Squat 1-1-1-1-1
WORK CAPACITY:
AMRAP in 7 minutes of:
50 Double-Unders
10 Overhead Squats (135/95)
FRIDAY 211105
WORK CAPACITY:
4 Rounds for time:
21 Burpees
15 Push-ups
9 Wall-Walks
THURSDAY 211104
STRENGTH:
Deadlift 2-2-2-2-2
WORK CAPACITY:
AMRAP in 10 minutes of:
3 Box Jumps (24/20)
3 Deadlifts (225/155)
6 Box Jumps (24/20)
6 Deadlifts (225/155)
9 Box Jumps (24/20)
9 Deadlifts (225/155)
etc…
WEDNESDAY 211103
WORK CAPACITY:
For total time:
21-15-9
Power Clean (95/65)
Toes to Bar
*Rest 3 minutes*
15-12-9
Power Snatch (95/65)
Pull-up
TUESDAY 211102
STRENGTH:
Bench Press 3-3-3-3-3
WORK CAPACITY:
AMRAP in 10 minutes of:
800 Meter Run
*into*
5 Devils Press (50/35)
10 Dumbbell Thrusters (50/35)
MONDAY 211101
WORK CAPACITY:
“20.5”
For time, partitioned any way:
40 Muscle-ups
80 Calorie Row
120 Wall-Balls (20/14)
SATURDAY 211030
WORK CAPACITY:
“Helen meets Grace”
For Time:
3 Rounds of:
400 meter Run
21 Kettlebell Swings (24/16)
12 Pull-ups
*into*
30 Clean and Jerks (135/95)
FRIDAY 211029
WORK CAPACITY:
On a 25 minute Clock, 5 Rounds of:
Row/Bike for 50 seconds , Rest 10 seconds
Row/Bike for 40 seconds , Rest 20 seconds
Row/Bike for 30 seconds , Rest 30 seconds
Row/Bike for 20 seconds , Rest 40 seconds
Row/Bike for 10 seconds , Rest 50 seconds
*Score is total calories
THURSDAY 211028
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
