STRENGTH:
Front Squat 2-2-2-2-2
WORK CAPACITY:
AMRAP in 6 minutes of:
Max Calorie Bike
WEDNESDAY 220831
WORK CAPACITY:
3 Rounds for time of:
15 Sumo Deadlift High Pull (115/80)
15 Thrusters (115/80)
15 Hang Power Cleans (115/80)
TUESDAY 220830
STRENGTH:
Push Press 5-5-5-5-5
WORK CAPACITY:
For Time:
400 Meter Run
30 Handstand Push-ups
400 Meter Run
MONDAY 220829
WORK CAPACITY:
5 Rounds for time of:
50ft Dumbbell Front Rack Walking Lunges (50/35)
25 Pull-ups
SATURDAY 220827
WORK CAPACITY:
5 Rounds for time of:
30/21 Calorie Row
5 Box Jumps (36/30)
30 Sit-ups
5 Box Jumps (36/30)
FRIDAY 220826
WORK CAPACITY:
AMRAP in 15 minutes of:
1 Deadlift (225/155)
1 Ring Muscle-up
1 Dumbbell Thruster (50/35)
2 Deadlift (225/155)
2 Ring Muscle-up
2 Dumbbell Thruster (50/35)
etc…
THURSDAY 220825
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
