WORK CAPACITY:
For Time:
50 Shoulder to Overhead (155/105)
3000 meter Row
100 Burpee Box Jumps (24/20)
*Partition however you’d like*
FRIDAY 220429
WORK CAPACITY:
For time:
5 Rounds of:
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
*into*
20 Snatches (185/125)
*into*
5 Rounds of:
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
THURSDAY 220428
WORK CAPACITY:
3 Rounds for time of:
800 Meter Run
400 Meter Weighted Run (20/14)
WEDNESDAY 220427
STRENGTH:
Front Squat 5-5-5-5-5
WORK CAPACITY:
30-20-10 reps for time of:
Goblet Squats (24/16)
Box Jumps (24/20)
TUESDAY 220426
WORK CAPACITY:
3 Rounds for time of:
Row 500 meters
21 Burpees
400 meter Run
*Rest 3 minutes between rounds*
MONDAY 220425
WORK CAPACITY:
AMRAP in 20 minutes of:
60 Deadlifts (135/95)
45 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
Every 2 minutes including 0:00 complete 75 Double-unders
SATURDAY 220423
STRENGTH:
Overhead Squat 2-2-2-2-2
WORK CAPACITY:
For Time:
40 Single-Arm Overhead Squats (50/35)
50 Box Step-ups (50/35)
40 Single-Arm Overhead Squats (50/35)
FRIDAY 220422
WORK CAPACITY:
5 Rounds for max reps of:
1 minute of Wall-Balls (20/14)
1 Minute of Box Jumps (24/20)
1 Minute of Burpees
1 Minute of Calorie Bike
*Rest 2 Minutes*
THURSDAY 220421
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
For Time:
20 Deadlifts (315/205)
800 meter Run
WEDNESDAY 220420
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
