WORK CAPACITY:
AMRAP in 20 minutes of:
5 Overhead Squats (95/65)
1 Rope Climb
30 Double-Unders
MONDAY 220523
WORK CAPACITY:
For Time:
400 Meter Run
30 Bench Press (185/125)
800 Meter Run
20 Bench Press (185/125)
1200 Meter Run
10 Bench Press (185/125)
SATURDAY 220521
WORK CAPACITY:
5 Rounds for time of:
40 Double-Unders
30 Box Jumps (24/20)
20 Kettlebell Swings (24/16)
FRIDAY 220520
WORK CAPACITY:
AMRAP in 20 minutes of:
50ft Overhead Walking Lunge (50/35)
21 Burpees
THURSDAY 220519
WORK CAPACITY:
AMRAP in 7 minutes of:
50 Shoulder to Overhead (115/80)
50 Shoulder to Overhead (135/95)
Max Shoulder to Overhead (155/105)
AMRAP in 7 minutes of:
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
Max Hang Power Cleans (185/125)
AMRAP in 7 minutes of:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/125)
WEDNESDAY 220518
WORK CAPACITY:
3 Rounds for time of:
30 Calorie Bike
400 Meter Run
500 Meter Row
TUESDAY 220517
WORK CAPACITY:
10 Rounds for time of:
1 Squat Snatch (85-90% of 1 RM)
10 Toes to Bar
30 Double-Unders
MONDAY 220516
WORK CAPACITY:
“Barbara”
5 Rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest 3 mintues*
SATURDAY 220514
WORK CAPACITY:
4 Rounds for time:
20 Thrusters (95/65)
800 Meter Run
FRIDAY 220513
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
