STRENGTH:
Muscle Snatch 1-1-1-1-1
Power Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
MONDAY 220404
WORK CAPACITY:
5-10-15-20-15-10-5 reps for time of:
Pull-ups
Wall-balls (20/14)
Shuttle Runs
SATURDAY 220402
WORK CAPACITY:
10 Rounds for time of:
4 Burpees
3 Hang Squat Cleans (135/95)
2 Front Squats (135/95)
1 Thruster (135/95)
FRIDAY 220401
WORK CAPACITY:
5 Rounds for time of:
400 meter Run
15 Overhead Squats (95/65)
5-4-3-2-1 Rope Climbs
THURSDAY 220331
WORK CAPACITY:
AMRAP in 20 minutes of:
Max Calorie Machine
Every 5 minutes (including 0:00)
25 Sit-ups
50 Double-unders
WEDNESDAY 220330
STRENGTH:
Deadlift 2-2-2-2-2
WORK CAPACITY:
2 Rounds for time of:
10 Bar Muscle-ups
20 Deadlifts (225/155)
30 Wall-balls (20/14)
TUESDAY 220329
WORK CAPACITY:
AMRAP in 20 minutes of:
30 Dumbbell Power Cleans (50/35)
20 Ring Dips
100 Double-unders
MONDAY 220328
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)
