WORK CAPACITY:
5 Rounds for time of:
30 Russian Kettlebell Swings (24/16)
20 Kettlebell Goblet Reverse Lunge (24/16)
800 Meter Run
WEDSESDAY 220824
STRENGTH:
Overhead Squat 1-1-1-1-1
WORK CAPACITY:
7 Rounds for time and load of:
30 Double-Unders
3 Overhead Squats
TUESDAY 230823
WORK CAPACITY:
AMRAP in 20 minutes of:
10 Strict Knees to Elbows
3 Wall-Walks
MONDAY 220822
STRENGTH:
Bench Press 10-10-10-10-10
WORK CAPACITY:
For Time:
400 Meter Run
30/20 Calorie Bike
20 Burpee Box Jump Overs (24/20)
SATURDAY 220820
STRENGTH:
EMOM for 30 minutes complete:
1 Clean and Jerk
FRIDAY 220819
WORK CAPACITY:
AMRAP in 15 minutes of:
3 Rope Climbs, from seated
50 Double-Unders
THURSDAY 220818
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
For Time:
50 Walking Lunges
50 Alternating One Leg Squats (Pistols)
50 Box Jump Overs (24/20)
WEDNESDAY 220817
WORK CAPACITY:
On the 3 minute x 10 Rounds:
400 meter Run
Max Burpee Pull-ups
TUESDAY 220816
STRENGTH:
Split Jerk 3-3-3-3-3
WORK CAPACITY:
AMRAP in 10 minutes of:
30 Push-ups on Dumbbells
20 Alternating Dumbbell Split Jerk (50/35)
MONDAY 220815
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)
