STRENGTH:
Hang Squat Snatch 2-2-2-2-2
WORK CAPACITY:
For Time:
100 Double-unders
50 Calorie Row
25 Double Dumbbell Snatch (50/35)
THURSDAY 220203
WORK CAPACITY:
For Time:
80 Wall-Balls (20/14)
40 Toes to Bar
60 Wall-Balls (20/14)
30 Pull-ups
40 Wall-Balls (20/14)
20 Chest to Bar Pull-ups
20 Wall-Balls (20/14)
10 Bar Muscle-ups
WEDNESDAY 220202
WORK CAPACITY:
Alternating on the minute x 30 minutes (15 Rounds)
Odd: Max Calorie Machine
Even: Max Burpees
TUESDAY 220201
WORK CAPACITY:
AMRAP in 20 mixtures of:
30 Overhead Squats (95/65)
30 Toes to Bar
30 Pistols
MONDAY 220131
STRENGTH:
Press 3-3-3-3-3
@70 - 75% of 1 RM
WORK CAPACITY:
AMRAP in 12 minutes of:
24 Double-unders
3-6-9-12-15-18… etc
Handstand Push-ups
SATURDAY 220129
WORK CAPACITY:
For Time:
18 Chest to Bar Pull-ups
6 Wall-Walks
12 Squat Cleans (135/95)
15 Chest to Bar Pull-ups
5 Wall-Walks
10 Squat Cleans (155/105)
12 Chest to Bar Pull-ups
4 Wall-Walks
8 Squat Cleans (185/125)
9 Chest to Bar Pull-ups
3 Wall-Walks
6 Squat Cleans (225/155)
FRIDAY 220128
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
