WORK CAPACITY:
5 Rounds for total load:
15-12-9-6-3
Squat Clean
12 Box Jumps (30/24)
9 Burpee Pull-ups
FRIDAY 220708
WORK CAPACITY:
For Time:
3000 Meter Row
1.5 Mile Run
*Partition how you like*
THURSDAY 220707
STRENGTH:
Back Squat 7-7-7-7-7
WORK CAPACITY:
AMRAP in 4 minutes x 2 of:
21 Shuttle Runs
15 Burpees
Max Wall-Ball’s (20/14)
WEDNESDAY 220706
WORK CAPACITY:
AMRAP in 6 minutes of:
60 Deadlift (135/95)
Max Calorie Bike
*Immediately into*
AMRAP in 6 minutes of:
45 Hang Power Cleans (135/95)
Max Calorie Bike
*Immediately into*
AMRAP in 6 minutes of:
30 Shoulder to Overhead (135/95)
Max Calorie Bike
TUESDAY 220705
STRENGTH:
Jerk 2-2-2-2-2
WORK CAPACITY:
AMRAP in 5 minutes of:
200 Double-Unders
Max Distance Handstand Walk In Time Remaining
MONDAY 220704
WORK CAPACITY:
“White"
5 Rounds for time of:
3 Rope Climbs
10 Toes to Bar
21 Overhead Lunges w/ Plate (45/35)
400 Meter Run
SATURDAY 220702
STRENGTH:
Every 2 minutes for 10 rounds complete:
3 Hang Squat Snatches
FRIDAY 220701
CONDITIONING:
AMRAP in 20 minutes of:
12 Handstand Push-ups
8 Toes to Bar
4 Power Cleans (205/135)
THURSDAY 220630
STRENGTH:
Front Squat 2-2-2-2-2
CONDITIONING:
21-15-9 reps for time of:
Wall-Balls (20/14)
Box Jump Overs (24/20)
WEDNESDAY 220629
CONDITIONING:
AMRAP in 30 minutes of:
800 Meter Run
3 Weighted Strict Pull-ups (50/34)
5 Strict Pull-ups
7 Kipping Pull-ups
TUESDAY 220628
STRENGTH:
Press 5-5-5-5-5
CONDITIONING:
10 Round for time of:
100 meter Run
2 Wall Walks
MONDAY 220627
CONDITIONING:
For Time:
100 Double-Unders
21 Dumbbell Deadlifts (50/35)
21 Dumbbell Hang Power Clean (50/35)
21 Burpees
75 Double-Unders
15 Dumbbell Deadlifts (50/35)
15 Dumbbell Hang Power Clean (50/35)
15 Burpees
50 Double-Unders
9 Dumbbell Deadlifts (50/35)
9 Dumbbell Hang Power Clean (50/35)
9 Burpees
SATURDAY 220625
WORK CAPACITY:
“Eva Strong”
5 Rounds for time of:
24 Double-Unders (Each)
19 Toes to Bar (Total)
2 Clean and Jerks (205/135) (Total)
400 meter Run
FRIDAY 220624
WORK CAPACITY:
On the 3:00 minute for 10 rounds:
500/400 meter Row
*into*
Odd: Overhead Squat (45/35)
Even: Overhead Lunges (45/35)
THURSDAY 220623
WORK CAPACITY:
AMRAP in 20 minutes of:
20/16 Calorie Bike
15 Kettlebell Swings (24/16)
10 Box Jumps (24/20)
WEDNESDAY 220622
STRENGTH:
Bench Press 5-5-5-5-5
WORK CAPACITY:
1 Set for max reps:
Bodyweight Bench Press
TUESDAY 220621
WORK CAPACITY:
15-12-9-6-3 reps for time of:
Hang Power Snatch (95/65)
Run 400 meters
Pull-ups
Run 400 meters
*Run 400 meters between each movement*
MONDAY 220620
WORK CAPACITY:
“Juneteenth”
6 Rounds for time of:
19 Burpees
18 Thrusters (95/65)
65 Double-Unders
SATURDAY 220618
WORK CAPACITY:
15 Rounds for time of:
200 meter Run
3 Ring Muscle-ups
FRIDAY 220617
WORK CAPACITY:
3 Rounds of:
AMRAP in 5 minutes of:
150 Double-Unders
30 Front Squats (45/35)
Max Calorie Machine
