WORK CAPACITY:
“14.4”
AMRAP in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall-Ball (20/14)
30 Power Cleans (135/95)
20 Ring Muscle-ups
SATURDAY 220219
WORK CAPACITY:
“14.4”
AMRAP in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall-Ball (20/14)
30 Power Cleans (135/95)
20 Ring Muscle-ups
FRIDAY 220218
STRENGTH:
Overhead Squat 5-5-5-5-5
WORK CAPACITY:
5 Rounds for time of:
35 Double-unders
200 meter Run
THURSDAY 220217
WORK CAPACITY:
5 2-Minute Rounds of:
20 Dumbbell Box Step-ups (50/35) (20/24)
Max Dumbbell Push Press (50/35)
*Rest 2 minutes*
WEDNESDAY 220216
STRENGTH:
Deadlift 10-10-10-10-10
WORK CAPACITY:
AMRAP in 8 minutes of:
2-4-6-8-10 etc..
Chest to Bar Pull-ups
3 Deadlifts (315/205)
TUESDAY 220215
WORK CAPACITY:
For Time:
1500/1200 Meter Row
75/58 Calorie Bike
*Rest 3 minutes*
1000/800 Meter Row
48/36 Calorie Bike
*Rest 3 minutes*
500/400 Meter Row
24/18 Calorie Bike
MONDAY 220214
STRENGTH:
Bench Press 5-5-5-5-5
WORK CAPACITY:
For Time:
20 Burpees
40 Push-ups
30 Burpees
30 Push-ups
40 Burpees
20 Push-ups
SATURDAY 220212
WORK CAPACITY:
3 Rounds for time of:
25 Handstand Push-ups
50 Alternating Dumbbell Snatch (50/35)
25 Pull-ups
FRIDAY 220211
WORK CAPACITY:
For time:
100 Double-unders
50 Calorie Bike
100 Double-unders
40 Calorie Bike
100 Double-unders
30 Calorie Bike
100 Double-unders
20 Calorie Bike
100 Double-unders
10 Calorie Bike
THURSDAY 220210
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)
