STRENGTH:
Weighted Dip 5-5-5-5-5
WORK CAPACITY:
AMRAP in 10 minutes of:
10 Ring Dips
10 Box Step-ups (50/35)
WEDNESDAY 220928
WORK CAPACITY:
3 Rounds for time of:
100 Double-unders
50 Sit-ups
5 Rope Climbs
TUESDAY 220927
STRENGTH:
EMOM for 30 minutes complete:
1 Hang Squat Clean
2 Front Squats
MONDAY 220926
WORK CAPACITY:
5 Rounds for time of:
15 Burpee Box Jump Overs (24/20)
10 Deadlifts (225/155)
SATURDAY 220924
WORK CAPACITY:
10 Rounds for time of:
3 Thrusters (135/95)
200 Meter Run
1 Round of “Cindy”
FRIDAY 220923
STRENGTH:
Press 5-5-5-5-5
WORK CAPACITY:
AMRAP in 8 mintues of:
3 Ring Dips
2 Burpees
1 Wall-Walk
THURSDAY 220922
WORK CAPACITY:
9 Rounds for time of:
3 Power Cleans (185/125)
9 Air Squats
3 Push Jerks
9 Air Squats
WEDNESDAY 220921
STRENGTH:
Build to a heavy “Enderton Front Squat Complex”
WORK CAPACITY:
For time:
60 Dumbbell Front Squats (50/35)
*Every minute on the minute inculding 0:00 complete 15 double unders)
TUESDAY 220920
WORK CAPACITY:
27-21-15-9 Reps for time of:
Handstand Push-ups
Pistols
*10 Shuttle runs after each round*
MONDAY 220919
STRENGTH:
Build to a heavy complex of:
Snatch + Overhead Squat + Hang Snatch + Overhead Squat
WORK CAPACITY:
21-15-9 Reps for time of:
Squat Snatch (95/65)
Calorie Row
SATURDAY 220917
WORK CAPACITY:
AMRAP in 18 minutes of:
500 Meter Row
30 Push Press (95/65)
100 Double-Unders
500 Meter Row
30 Front Squat (95/65)
100 Double-Unders
500 Meter Row
30 Thrusters (95/65)
100 Double-Unders
FRIDAY 220916
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
