WORK CAPACITY:
8 Rounds for time of:
400 meter Run
Rest 90 seconds
MONDAY 220314
WORK CAPACITY:
AMRAP in 20 minutes of:
10 Handstand Push-ups
30 Double-unders
50ft Dumbbell Front Rack Lunge (50/35)
SATURDAY 220312
WORK CAPACITY:
“22.3”
For Time:
21 Pull-ups
42 Double-unders
21 Thrusters (95/65)
18 Chest to Bar Pull-ups
36 Double-unders
18 Thrusters (115/75)
15 Bar Muscle-ups
30 Double-unders
15 Thrusters (135/85)
FRIDAY 220311
WORK CAPACITY:
3 Rounds for time of:
500 meter Row
40 Sit-ups
400 meter Run
THURSDAY 220310
WORK CAPACITY:
EMOM for 30 minutes complete:
1 Snatch + 2 Overhead Squats
WEDNESDAY 220309
WORK CAPACITY:
5 Rounds for time of:
10 Burpee Box Jumps (24/20)
50 Double-unders
10 Shoulder to Overhead (155/105)
TUESDAY 220308
WORK CAPACITY:
4 Rounds for Max Reps:
3 Minutes of Rowing
1 Minute of Ring Muscle-ups
MONDAY 220307
WORK CAPACITY:
For Total Reps:
1 Minute of Squat Cleans (165/110)
Rest 3 Minutes
1 Minute of Squat Cleans (185/125)
Rest 3 Minutes
1 Minute of Squat Cleans (205/135)
Rest 3 Minutes
1 Minute of Squat Cleans (165/110)
Rest 3 Minutes
1 Minute of Squat Cleans (185/125)
Rest 3 Minutes
1 Minute of Squat Cleans (205/135)
SATURDAY 220305
WORK CAPACITY:
“22.2”
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts (225/155)
Bar-facing Burpees
FRIDAY 220304
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
