STRENGTH:
Bench Press 4-4-4-4-4
WORK CAPACITY:
For Time:
30 Chest to Bar Pull-ups
30 Burpee Box Jump Overs (30/24)
30 Chest to Bar Pull-ups
MONDAY 220321
WORK CAPACITY:
For Time:
50 Power Cleans (185/125)
300 Double-unders
1 Mile Run
SATURDAY 220319
WORK CAPACITY:
AMRAP in 25 minutes of:
20 Push-ups
30 Sit-ups
40 Calorie Row
FRIDAY 220318
STRENGTH:
Build to a heavy complex of:
Hang Power Snatch + Hang Squat Snatch
WORK CAPACITY:
3 Rounds for time of:
42 Double-unders
21 Hang Power Snatch (75/55)
THURSDAY 220317
WORK CAPACITY:
AMRAP in 15 minutes of:
25 Toes to Bar
50 Burpees
75 Wall-Balls (20/14)
WEDNESDAY 220316
STRENGTH:
Front Squat 10-10-10-10-10
WORK CAPACITY:
For Time:
30 Squat Clean Thrusters (155/105)
TUESDAY 220315
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)
