WORK CAPACITY:
10 Rounds for time of:
3 Power Cleans (225/155)
2 Front Squats
1 Jerk
WEDNESDAY 220209
WORK CAPACITY:
AMRAP in 20 minutes of:
2 Muscle-ups
4 Box Jumps (30/24)
8 Kettlebell Swings (32/24)
TUESDAY 220208
STRENGTH:
Back Squat 2-2-2-2-2
WORK CAPACITY:
For time:
150 Air Squats
100 Sit-ups
75 Air Squats
50 Sit-ups
MONDAY 220207
WORK CAPACITY:
For Time:
2 Rounds of:
25 Deadlifts (225/155)
25 Bar Facing Burpees
…..
2 Rounds of:
20 Overhead Squat (135/95)
20 Bar Facing Burpees
…..
2 Rounds of:
15 Push Jerks (155/105)
15 Bar Facing Burpees
*Rest 5 minute between each piece*
SATURDAY 220205
WORK CAPACITY:
AMRAP in 18 minutes of:
800 meter Run
30 Alternating Dumbbell Hang Clean and Jerks (50/35)
50 Single Dumbbell Box Step (50/35) (24/20)
5 Rope Climbs
FRIDAY 220204
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
