WORK CAPACITY:
5 Rounds of:
AMRAP in 4 minutes:
30/20 Calorie Row
30/20 Calorie Bike
Max 10 meter Shuttle Runs
*Rest 4 minutes between rounds*
THURSDAY 220303
WORK CAPACITY:
6 Rounds for time of:
100 meter Run
10 Deadlifts (225/155)
100 meter Run
15 Box Jump Overs (24/20)
WEDNESDAY 220302
STRENGTH:
Push Press 2-2-2-2-2
WORK CAPACITY:
For Time:
50 Double-unders
21 Front Squats (115/80)
21 Push Press
50 Double-unders
15 Front Squats (115/80)
15 Push Press
50 Double-unders
9 Front Squats (115/80)
9 Push Press
TUESDAY 220301
WORK CAPACITY:
AMRAP in 20 minutes of:
10 Toes to Bar
10 Alternating Single Arm Devils Press (50/35)
10 Chest to Bar Pull-ups
MONDAY 220228
STRENGTH:
Hang Power Clean 1-1-1-1-1
WORK CAPACITY:
5 Rounds for time of:
5 Hang Power Cleans (155/105)
10 Front Rack Lunge (155/105)
SATURDAY 220226
WORK CAPACITY:
“22.1”
AMRAP in 15 minutes of:
3 Wall-Walks
12 Alternating Dumbbell Snatch (50/35)
15 Box Jump Overs (24/20)
FRIDAY 220225
WORK CAPACITY:
2 Rounds for time of:
1 Mile Run
100 Sit-ups
THURSDAY 220224
WORK CAPACITY:
AMRAP in 20 minutes of:
20/14 Calorie Bike
40 Double-unders
2 Rope Climbs
WEDNESDAY 220223
WORK CAPACITY:
For Total Time:
5 Rounds of:
12 Dumbbell Deadlifts (50/35)
12 later Dumbbell Burpees
*into*
5 Rounds of:
9 Dumbbell Hang Power Cleans (50/35)
9 Box Jumps (24/20)
*into*
5 Round of:
6 Dumbbell Push Jerks (50/35)
6 Dumbbell Burpee Box Step-ups (24/20)
TUESDAY 220222
STRENGTH:
Front Squat 3-3-3-3-3
WORK CAPACITY:
10 Rounds for time of:
5 Front Squats (155/105)
5 Strict Handstand Push-ups
MONDAY 220221
WORK CAPACITY:
AMRAP in 20 minutes of:
8 Dumbbell Snatch (50/35)
8 Toes to Bar
250 meter Row
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
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
