WORK CAPACITY:
Every 3 Minutes for 7 rounds:
400 Meter Run
12 Toes to Bar
*score is your slowest round*
SATURDAY 211211
WORK CAPACITY:
With a continuous running clock complete 5 Thrusters every minute on the minute:
0:00-5:00 use (75/55)
5:00-10:00 use (95/65)
10:00-15:00 use (115/75)
Continue adding 20lbs for Men and 10lbs for Women every 5 minutes for as long as you are able.
FRIDAY 211210
WORK CAPACITY:
21-18-15-12-9-6-3 reps for time of:
Power Snatches (75/55)
*Before each set 12/9 Calorie Bike*
THURSDAY 211209
WORK CAPACITY:
AMRAP in 15 minutes of:
25 Toes to Bar
50 Calorie Row
75 Push-ups
50 Box Jumps (24/20)
25 Pull-ups
WEDNESDAY 211208
STRENGTH:
Push Press 5-5-5-5-5
WORK CAPACITY:
3 Rounds for time of:
10 Push Press (115/80)
100 Double-unders
10 Handstand Push-ups
TUESDAY 211207
WORK CAPACITY:
AMRAP in 30 minutes of:
400 meter Run
500 meter Row
MONDAY 211206
WORK CAPACITY:
10 Rounds for time:
1 Hang Squat Clean
3 Front Squats (225/155)
*into*
1 Rep Max Hang Squat Clean
(20 minute cap)
SATURDAY 211204
WORK CAPACITY:
AMRAP in 15 minutes of:
3 Rope Climbs
12 Push Press (135/95)
50 Double-Unders
FRIDAY 211203
WORK CAPACITY:
For Time:
1500 meter Row
Rest 3 minutes
1000 meter Row
Rest 3 minutes
500 meter Row
THURSDAY 211202
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)
