STRENGTH:
Push Jerk 3-3-3-3-3
WORK CAPACITY:
27-21-15-9 reps for time of:
Calorie Row
Push Jerk (135/95)
SATURDAY 220326
WORK CAPACITY:
EMOM x 30 minutes complete:
1 Squat Clean
2 Front Squats
FRIDAY 220325
WORK CAPACITY:
3 Rounds for time of:
42/34 Calorie Bike
21 Hand Release Push-ups
30/24 Calorie Bike
15 Ring Dips
18/15 Calorie Bike
9 Handstand Push-ups
THURSDAY 220324
STRENGTH:
Back Squat 7-7-7-7-7
WORK CAPACITY:
AMRAP in 12 minutes of:
1 Burpee Pull-up
15 Wall-Balls (20/14)
2 Burpee Pull-up
15 Wall-Balls (20/14)
3 Burpee Pull-up
15 Wall-Balls (20/14)
etc.
WEDNESDAY 220323
WORK CAPACITY:
For Time:
30 Power Snatch (115/80)
30/21 Calorie Row
Rest 3 minutes
25 Overhead Squats (115/80)
25/18 Calorie Row
Rest 3 minutes
20 Squat Snatches (115/80)
20/15 Calorie Row
TUESDAY 220322
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
