WORK CAPACITY:
AMRAP in 20 minutes of:
10 Right Arm Overhead Squats (50/35)
5 Bar Muscle-ups
10 Left Arm Overhead Squats (50/35)
15 Toes to Bar
THURSDAY 220512
WORK CAPACITY:
AMRAP in 5 minutes of:
Single Dumbbell Box Step-ups (50/35)
AMRAP in 5 minutes of:
Max Calorie Row
AMRAP in 4 minutes of:
Single Arm Devils Press (50/35)
AMRAP in 4 minutes of:
Max Calorie Row
AMRAP in 3 minutes of:
Single Dumbbell Farmers Carry 25ft (50/35)
AMRAP in 3 minutes of:
Max Calorie Row
AMRAP in 2 minutes of:
Single Arm Thrusters (50/35)
AMRAP in 2 minutes of:
Max Calorie Row
AMRAP in 1 minute of:
Single Dumbbell Lateral Burpees (50/35)
AMRAP in 1 minute of:
Max Calorie Row
WEDNESDAY 220511
STRENGTH:
Deadlift 3-3-3-3-3
WORK CAPACITY:
AMRAP in 10 minutes of:
15 Deadlifts (135/95)
15 Hand Release Push-ups
TUESDAY 220510
WORK CAPACITY:
4 Rounds for time:
800 Meter Run
*Rest 1 minute*
400 Meter Run
*Rest 2 minutes*
MONDAY 220509
WORK CAPACITY:
10 Rounds for time of:
3 Power Snatch (185/125)
9 Box Jumps (30/24)
27 Double-unders
*into*
1 Rep Max Snatch
SATURDAY 220507
STRENGTH:
Split Jerk 2-2-2-2-2
WORK CAPACITY:
2 Rounds for time of:
10 Jerks (205/135)
10 Burpee Muscle-ups
FRIDAY 220506
WORK CAPACITY:
AMRAP in 8 minutes of:
Calorie Machine
*Rest 2 minutes*
AMRAP in 8 minutes of:
1 Rope Climb
10 Double-Unders
1 Rope Climb
20 Double-Unders
1 Rope Climb
30 Double-Unders
THURSDAY 220505
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
AMRAP in 10 minutes of:
9 Air Squats
6 Push-ups
3 Burpees
WEDNESDAY 220504
WORK CAPACITY:
10 Rounds for time of:
10 Toes to Bar
15 Wall-Balls (20/14)
200 Meter Run
TUESDAY 220503
WORK CAPACITY:
For time:
“Grace”
30 Clean and Jerks (135/95)
*Rest 5 minutes*
“Heavy Grace”
30 Clean and Jerks (225/155)
MONDAY 220502
WORK CAPACITY:
For Time:
10 Wall-Walks
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Box Jumps (30/24)
30 Chest to Bar Pull-ups
30 Box Jumps (24/20)
10 Wall-Walks
SATURDAY 220430
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
