WORK CAPACITY:
AMRAP in 20 minutes of:
4 Handstand Push-ups
6 Toes to Bar
24 Double-unders
TUESDAY 220419
STRENGTH:
Bench Press 3-3-3-3-3
WORK CAPACITY:
27-21-15-9 reps for time of:
Floor Press (50/35)
Ring Dips
MONDAY 220418
WORK CAPACITY:
“Jerry”
For Time:
1 Mile Run
2000 meter Row
1 Mile Run
SATURDAY 220416
WORK CAPACITY:
For Time:
15-12-9 reps of:
Squat Snatch (155/105)
Burpees
*Rest 5 minutes*
5 Rounds of:
50 Double-Unders
15 Push Press (75/55)
10 Toes to Bar
*Rest 5 minutes*
21-15-9 reps of:
Hang Power Cleans (135/95)
Assault Bike
FRIDAY 220415
STRENGTH:
Back Squat 5-5-5-5-5
WORK CAPACITY:
For max reps complete 1 set of Bodyweight Back Squats
THURSDAY 220414
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
