WORK CAPACITY:
AMRAP in 20 minutes of
30 Calorie Row
30 Calorie Bike
THURSDAY 220127
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
2 Rounds for time:
100 Double-unders
25/20 Calorie Row
WEDNESDAY 220126
WORK CAPACITY:
6 Rounds for time:
8 Hang Power Cleans (135/95)
12 Toes to Bar
8 Shoulder to Overhead (135/95)
12 Box Jump Overs (24/20)
*Rest 1 minute after each set*
TUESDAY 220125
STRENGTH:
Bench Press 3-3-3-3-3
WORK CAPACITY:
For Time:
25-20-15
Calorie Bike
50-40-30
Bench Press (75/55)
MONDAY 220124
WORK CAPACITY:
For time:
3 Rounds of:
12 Kettlebell Snatches Right (24/16)
12 Kettlebell Snatches Left (24/16)
9 Ring Dips
50 Double-unders
*Rest 5 minutes*
3 Rounds of:
9 Kettlebell Snatches Right (24/16)
9 Kettlebell Snatches Left (24/16)
6 Ring Dips
50 Double-unders
SATURDAY 220122
WORK CAPACITY:
AMRAP in 20 minutes of:
5 Wall Walks
10 Knees to Elbow
20 Box Step-Overs (24/20)(50/35)
FRIDAY 220121
STRENGTH:
Build to a Heavy:
Power Clean + Front Squat + Jerk
WORK CAPACITY:
3 Rounds for time of:
10 Squat Cleans (95/65)
10 Push Jerks (95/65)
THURSDAY 220120
WORK CAPACITY:
For Time:
100 Double-unders
4 Rounds of:
10 Bar Facing Burpees
15 Deadlifts (155/105)
100 Double-unders
4 Rounds of:
10 Bar Facing Burpees
15 Deadlifts (155/105)
100 Double-unders
WEDNESDAY 220119
STRENGTH:
Back Squat 10x10
@65% of 1RM
WORK CAPACITY:
2 Rounds for time of:
7 Back Squats (225/155)
21 Chest to Bar Pull-ups
TUESDAY 220118
WORK CAPACITY:
8 Rounds for time of:
21/15 Calorie Bike
15 Kettlebell Swings (24/16)
30 Sit-ups
15 Push-ups
MONDAY 220117
WORK CAPACITY:
AMRAP in 20 minutes of:
10 Wall-Balls (20/14)
15 Burpee Box jUmp Overs (24/20)
20 Wall-Balls (20/14)
15 Burpee Box jUmp Overs (24/20)
30 Wall-Balls (20/14)
15 Burpee Box jUmp Overs (24/20)
*Add 10 Wall-Balls every round *
SATURDAY 220115
WORK CAPACITY:
10 Rounds for time of:
1 Power Snatch (185/125)
3 Overhead Squats (185/125)
*into*
1 Rep Max Snatch
FRIDAY 220114
WORK CAPACITY:
For Time:
300 Double-unders
2000 Meter Row
100 Toes to Bar
THURSDAY 220113
STRENGTH:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
WEDNESDAY 220112
WORK CAPACITY:
AMRAP in 20 minutes of:
10 Chest to Bar Pull-ups
15 Deadlifts (225/155)
20/16 Calorie Bike
TUESDAY 220111
STRENGTH:
Front Squat 5-5-5-5-5
WORK CAPACITY:
7 Rounds for time of:
7 Box Jumps (24/20)
7 Front Squats (115/80)
MONDAY 220110
WORK CAPACITY:
6 Rounds for time of:
500 meter Row
25 Burpees
SATURDAY 220108
WORK CAPACITY:
For Time:
15 Squat Cleans (135/95)
12 Squat Cleans (135/95)
9 Squat Cleans (135/95)
6 Squat Cleans (135/95)
6 Push Jerks (135/95)
9 Pushs Jerks (135/95)
12 Push Jerks (135/95)
15 Push Jerks (135/95)
*Run 200 meters after each set*
FRIDAY 220107
WORK CAPACITY:
For Time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100 Air Squats
10 Muscle-ups
THURSDAY 220106
WORK CAPACITY:
For Time:
1000 Meter Row
50 Dumbbell Snatch (50/35)
800 Meter Row
40 Dumbbell Snatch (50/35)
600 Meter Row
30 Dumbbell Snatch (50/35)
400 Meter Row
20 Dumbbell Snatch (50/35)
