STRENGTH:
Front Squat 3-3-3-3-3
WORK CAPACITY:
3 Rounds for Max Reps:
1 minute of: Sit-ups
1 minute of: Walking Lunges
1 minute of: Bar Muscle-ups
WEDNESDAY 211201
WORK CAPACITY:
“Diane:
21-15-9
Deadlifts (225/155)
Handstand Push-ups
Rest 5 minutes
12-9-6
Deadlifts (315/205)
Strict Handstand Push-ups
SATURDAY 211211
WORK CAPACITY:
TUESDAY 211130
STRENGTH:
EMOM x 30 minutes complete:
10 minutes of: 1 High Hang Squat Snatch
10 minutes of: 1 Hang Squat Snatch
10 minutes of: 1 Squat Snatch
MONDAY 211129
WORK CAPACITY:
For Time:
800 meter Run
150 Double-unders
800 meter Run
50 Burpee Box Jump Overs (24/20)
800 meter Run
SATURDAY 211127
WORK CAPACITY:
50-40-30-20-10 reps for time of:
Wall-Ball (20/14)
Calorie Row
Toes to Bar
FRIDAY 211126
STRENGTH:
40 Minutes to build to a heavy:
3 Rep Deadlift
2 Rep Power Clean
1 Rep Split Jerk
THURSDAY 211125
WORK CAPACITY:
With a Partner complete:
100-80-60-40-20 Calorie Bike
12 Syncro Burpees
*Bike Calories can be broken up how athletes see fit. Burpees must be done together.*
WEDNESDAY 211124
STRENGTH:
Bench 5-5-5-5-5
WORK CAPACITY:
3 Rounds for time:
12 Dumbbell Floor Press (50/35)
6 Turkish Get-ups (50/35)
20 Double-unders
TUESDAY 211123
WORK CAPACITY:
For Time:
50 Deadlifts (185/125)
40 Box Step-ups (50/35) (24/20)
30 Box Jump Overs (30/24)
20 Power Snatch (135/95)
1000 Meter Row
MONDAY 211122
WORK CAPACITY:
AMRAP in 20 minutes of:
5 Chest to Bar Pull-ups
10 Ring Dips
15 Overhead Squats (75/55)
SATURDAY 211120
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
