WORK CAPACITY:
For Time:
21 Clean and Jerks (155/105)
400 meter Run
18 Clean and Jerks (155/105)
400 meter Run
15 Clean and Jerks (155/105)
400 meter Run
WEDNESDAY 220413
STRENGTH:
Push Press 7-7-7-7-7
WORK CAPACITY:
For Time:
50 meter Burpee Broad Jump
50 Jumping lunges
TUESDAY 220412
WORK CAPACITY:
5 Rounds for time of:
20 Pull-ups
400 meter Run
MONDAY 220411
STRENGTH:
Squat Clean 2-2-2-2-2
WORK CAPACITY:
For Time:
5 Squat Cleans (185/125)
10 Lateral Burpees over Bar
10 Squat Cleans (155/105)
10 Lateral Burpees over Bar
15 Squat Cleans (135/95)
10 Lateral Burpees over Bar
SATURDAY 220409
WORK CAPACITY:
3 Rounds for time of:
300 meter Run
30 Kettlebell Swings (32/24)
300 meter Run
30 Goblet Squats (32/24)
FRIDAY 220408
WORK CAPACITY:
AMRAP in 15 minutes of:
50 meter Farmers Carry (50/35)
35 Double-unders
15 Toes to Bar
THURSDAY 220407
STRENGTH:
Press 10-10-10-10-10
WORK CAPACITY:
For Time:
6 Single Arm Press Left (50/35)
9 Single Arm Push Press Left (50/35)
12 Single Arm Push Jerk Left (50/35)
6 Single Arm Press Right (50/35)
9 Single Arm Push Press Right (50/35)
12 Single Arm Push Jerk Right (50/35)
*into*
30/24 Calorie Bike
WEDNESDAY 220406
WORK CAPACITY:
“Elizabeth”
21-15-9 reps for time of:
Squat Cleans (135/95)
Ring Dips
TUESDAY 220405
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
