WORK CAPACITY:
5 Rounds for time of:
100 Meter Farmers Carry (50/35)
30 Sit-ups
10 Power Cleans (185/125)
THURSDAY 220721
STRENGTH:
Front Squat 7-7-7-7-7
WORK CAPACITY:
3 Rounds for time of:
30 Shuttle Sprints
20 Jumping Lunges
WEDNESDAY 220720
WORK CAPACITY:
For time:
5000/4000 Meter Row
*or*
240/180 Calorie Bike
*Every 2 minutes complete*
6 Burpees
TUESDAY 220719
STRENGTH:
Snatch 2-2-2-2-2
WORK CAPACITY:
AMRAP in 8 minutes of:
16 Alternating Dumbbell Snatch (50/35)
8 Single Arm Dumbbell Overhead Squats Left (50/35)
8 Single Arm Dumbbell Overhead Squats Right (50/35)
MONDAY 220718
WORK CAPACITY:
5 Rounds for time of:
15 Handstand Push-ups
15 Ring Dips
400 meter Run
SATURDAY 220716
WORK CAPACITY:
AMRAP in 20 minutes of :
50 Burpee Box Jump Overs (24/20)
75 Double-Unders
100 Wall-Balls (20/14)
FRIDAY 220715
STRENGTH:
Overhead Squat 3-3-3-3-3
WORK CAPACITY:
AMRAP in 12 minutes of:
3 Overhead Squats (95/65)
3 Toes to Bar
6 Overhead Squats (95/65)
6 Toes to Bar
9 Overhead Squats (95/65)
9 Toes to Bar
etc…
THURSDAY 220714
WORK CAPACITY:
For Time:
500 meter Row
400 meter Run
*into*
21 Box Step-ups (50/35) (24/20)
9 Wall-Walks
15 Box Step-ups (50/35) (24/20)
6 Wall-Walks
9 Box Step-ups (50/35) (24/20)
3 Wall-Walks
*into*
400 meter Run
500 meter Row
WEDNESDAY 220713
WORK CAPACITY:
AMRAP in 15 minutes of:
1 Deadlift (225/155)
1 Chest to Bar Pull-up
10 Double-Unders
2 Deadlift (225/155)
2 Chest to Bar Pull-up
20 Double-Unders
etc…
TUESDAY 220712
WORK CAPACITY:
4 Rounds for time of:
100 Meter Single Arm Overhead Walk (50/35)
10 Single Arm Push Jerk Left (50/35)
10 Single Arm Push Jerk Right (50/35)
10 Calorie Bike
MONDAY 220711
STRENGTH:
Bench Press 3-3-3-3-3
WORK CAPACITY:
AMRAP in 8 minutes of:
5 Bench Press (185/125)
10 Line Facing Burpees
SATURDAY 220709
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)
