STRENGTH:
Bench Press 2-2-2-2-2
WORK CAPACITY:
For Time:
60 Double-Unders
30 Push-ups
15 Bench Press (155/105)
MONDAY 220801
WORK CAPACITY:
AMRAP in 20 minutes of:
15 Air Squats
10 Toes to Bar
5 Devils Press (50/35)
SATURDAY 220730
WORK CAPACITY:
“Miles for Liam”
Run 3 Miles
Mile 1: No Weight
Mile 2: Weight 1
Mile 3: Weight 2
*Each mile the weight your carry will get a little heavier. Use a wall-ball, sandbag, weight vest*
FRIDAY 220729
STRENGTH:
EMOM for 30 minutes complete:
1 Hang Power Clean
THURSDAY 220728
WORK CAPACITY:
2 Rounds for time of:
48 Box Jumps (24/20)
24 Deadlifts (245/165)
12 Ring Muscle-ups
WEDNESDAY 220727
STRENGTH:
Back Squat 5-5-5-5-5
WORK CAPACITY:
For Time:
42 Wall-Balls (20/14)
21 Back Squats (185/125)
30 Wall-Balls (20/14)
15 Back Squats (185/125)
18 Wall-Balls (20/14)
9 Back Squats (185/125)
TUESDAY 220726
WORK CAPACITY:
5 Rounds for time of:
30/24 Calorie Bike
30 Double-Unders
*Rest 1 Minute*
500/400 Meter Row
30 Double-Unders
*Rest 1 Minute*
MONDAY 220725
STRENGTH:
Push Press 3-3-3-3-3
WORK CAPACITY:
On the minute for 15 minutes:
3 Deadlifts (95/65)
3 Power Cleans (95/65)
3 Push Press (95/65)
Max Lateral Barbell Burpees
SATURDAY 220723
WORK CAPACITY:
AMRAP in 20 minutes of:
1 Rope Climb
5 Pull-ups
10 Push-ups
15 Air Squats
20 Double-unders
FRIDAY 22072
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
