WORK CAPACITY:
FRIDAY 220916
WORK CAPACITY:
AMRAP in 15 minutes of:
12 Muscle-ups
36 Kettlebell Swings (24/16)
THURSDAY 220915
STRENGTH:
Power Clean + Push Jerk 1-1-1-1-1
WORK CAPACITY:
“Gwen”
For Time and Load:
15-12-9
Clean and Jerk
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets
WEDNESDAY 220914
WORK CAPACITY:
For Time:
1200 Meter Run
100 Meter Farmers Carry (50/35)
30 Dumbbell Front Squats (50/35)
800 Meter Run
100 Meter Farmers Carry (50/35)
20 Dumbbell Front Squats (50/35)
400 Meter Run
100 Meter Farmers Carry (50/35)
10 Dumbbell Front Squats (50/35)
TUESDAY 220913
STRENGTH:
Bench Press 5-5-5-5-5
WORK CAPACITY:
AMRAP in 8 minutes of:
Push-ups
*Every break complete 50 double-unders*
MONDAY 220912
WORK CAPACITY:
5 Rounds for time of:
20 Toes to Bar
15 Box Jumps (30/24)
10 Deadlifts (225/155)
SATURDAY 220910
WORK CAPACITY:
5 Rounds for time of:
25/20 Calorie Row
3 Rope Climbs
5 Push Jerks (185/125)
FRIDAY 220909
WORK CAPACITY:
For Time:
75 Power Snatches (75/55)
150 Wall-Balls (20/14)
*Partition how you like*
THURSDAY 220908
WORK CAPACITY:
2 Rounds for time of:
1 Mile Run
50 Burpees
WEDNESDAY 220907
STRENGTH:
Hang Power Clean 3-3-3-3-3
WORK CAPACITY:
AMRAP in 10 minutes of:
1 Hang Power Clean (155/105)
30 Double-Unders
2 Hang Power Cleans (155/105)
30 Double-Unders
*Add 1 Hang Power Clean each round*
TUESDAY 220906
WORK CAPACITY:
AMRAP in 15 minutes of:
4 Bar Muscle-ups
6 Dumbbell Turkish Get-ups (50/35)
8 Push-ups
MONDAY 220905
WORK CAPACITY:
“Manion”
7 Rounds for time of:
400 Meter Run
29 Back Squats (135/95)
SATURDAY 220903
STRENGTH:
Snatch 1-1-1-1-1
WORK CAPACITY:
For Time:
15 Toes to Bar
20 Dumbbell Snatch (50/35)
25 Box Step Overs (50/35)
20 Dumbbell Snatch (50/35)
15 Toes to Bar
FRIDAY 220902
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Burpees
400 meter Run
80 Double-Unders
THURSDAY 220901
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…
