STRENGTH:
Back Squat 5-5-5-5-5
WORK CAPACITY:
EMOM for 10 minutes of:
Minute 1: Pistols
Minute 2: Bike Calories
*Score is lowest round of each*
FRIDAY 211119
WORK CAPACITY:
AMRAP in 20 minutes of:
21 Deficit Push-ups
21 Toes to Bar
15 Deficit Push-ups
15 Toes to Bar
9 Deficit Push-ups
9 Toes to Bar
*Repeat when complete*
THURSDAY 211118
STRENGTH:
Clean 2-2-2-2-2
WORK CAPACITY:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Cleans (135/95)
30 Double-unders
WEDNESDAY 211117
WORK CAPACITY:
For Time:
800 meter Run
Rest 2 minutes
400 meter Slam-ball Run (25/20)
Rest 2 minutes
400 meter Slam-ball Run (25/20)
Rest 2 minutes
800 meter Run
TUESDAY 211116
STRENGTH:
Push Jerk 3-3-3-3-3
WORK CAPACITY:
Every 60 Seconds for 10 Rounds Complete:
8 Burpee Box Jump Overs (24/20)
*score is slowest round*
MONDAY 211115
WORK CAPACITY:
“Jackie”
For Time:
1000 meter Row
50 Thrusters (45)
30 Pull-ups
Rest 5 minutes
“Reverse Jackie”
For Time:
30 Pull-ups
50 Thrusters (45)
1000 meter Row
SATURDAY 211113
WORK CAPACITY:
AMRAP in 25 minutes of:
100 meter Farmers Carry (50/35)
30 Sit-ups
10 Med-ball Cleans (20/14)
FRIDAY 211112
STRENGTH:
Press 3-3-3-3-3
WORK CAPACITY:
3 Rounds for time of:
21 Kettlebell Swings (24/16)
12 Handstand Push-ups
THURSDAY 211111
WORK CAPACITY:
5 Rounds for time of:
50 ft Dumbbell Front Rack Lunge (50/35)
25 Pull-ups
WEDNESDAY 211110
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
