WORK CAPACITY:
5 Rounds for time of:
15/12 Calorie Bike
15 Power Snatches (75/55)
15 Wall-Balls (20/14)
SATURDAY 220813
WORK CAPACITY:
5 Rounds of AMRAP 4:
30 Shuttle Sprints
30/25 Calorie Row
Max Alternating Dumbbell Hang Clean and Jerks (50/35)
*Rest 4 minutes between rounds*
FRIDAY 220812
STRENGTH:
Front Squat 5-5-5-5-5
WORK CAPACITY:
9-6-3 Reps for time of:
Front Squat (225/155)
Bar Muscle-up
THURSDAY 220811
WORK CAPACITY:
AMRAP in 12 minutes of:
200 Meter Run
12 Kettlebell Swings (24/16)
8 Toes to Bar
*Rest 2 minutes*
AMRAP in 12 Minutes of:
200 Meter Row
20 Wall-Balls (20/14)
WEDNESDAY 220810
STRENGTH:
EMOM for 30 minutes complete:
1 Snatch + 1 Hang Snatch
TUESDAY 220809
WORK CAPACITY:
5 Rounds for time of:
20 Pull-ups
30 Sit-ups
400 Meter Row
50 Double-unders
*Rest 2 minutes*
MONDAY 220808
STRENGTH:
Push Press 1-1-1-1-1
WORK CAPACITY:
AMRAP in 10 minutes of:
2-4-6-8-10… etc
Handstand Push-ups
Box Clear Overs (24/20)
Dumbbell Front Rack Reverse Lunge (50/35)
SATURDAY 220806
WORK CAPACITY:
Five 2.5 minute rounds of:
400 Meter Run
Max Overhead Squats (95/65)
FRIDAY 220805
WORK CAPACITY:
5 Rounds of:
15/12 Calorie Bike
10 Burpees
*Rest 5 minutes*
5 Rounds of:
10 Power Cleans (135/95)
10 Burpees
THURSDAY 220804
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
AMRAP in 8 minutes of:
27 Sit-ups
21 Box Jump Overs (24/20)
15 Deadlifts (115/80)
WEDNESDAY 220803
WORK CAPACITY:
For time:
100/80 Calorie Row
80 Single Arm Hang Clean and Jerks (50/35)
60 Alternating Single Dumbbell Box Step-ups (50/35)
40 Dumbbell Thrusters (50/35)
200 Meter Farmers Carry (50/35)
TUESDAY 220802
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
