WORK CAPACITY:
15-12-9-6-3 rep for time of:
Front Squats (185/125)
Chest to Bar Pull-ups
SATURDAY 221008
WORK CAPACITY:
4 Rounds for time of:
18 Deadlifts (115/80)
12 Hang Power Cleans (115/80)
9 Push Jerks (115/80)
400 Meter Run
FRIDAY 221007
STRENGTH:
Bench Press 10-10-10-10-10
WORK CAPACITY:
30-20-10 Reps for time of:
Bench Press (75/55)
*5 Wall Walks after each set*
THURSDAY 221006
WORK CAPACITY:
10 Rounds for time of:
12/9 Calorie Row
12 Wall-Balls (20/14)
WEDNESDAY 221005
STRENGTH:
Deadlift 20-20-20
WORK CAPACITY:
2 Rounds for time of:
6 Deadlifts (275/185)
12 Push-ups
18 Box Jumps (24/20)
TUESDAY 221004
WORK CAPACITY:
10 Rounds for time of:
10 Toes to Bar
10 Burpees
100 Meter Run
MONDAY 221003
WORK CAPACITY:
AMRAP in 20 minutes of:
15 Overhead Squats (95/65)
30 Alternating Dumbbell Hang Snatch (50/35)
60 Double-Unders
SATURDAY 221001
WORK CAPACITY:
For Time:
800 Meter Run
55 Dumbbell Deadlift (50/35)
800 Meter Run
55 Dumbbell Bench Press (50/35)
800 Meter Run
55 Dumbbell Power Cleans (50/35)
800 Meter Run
FRIDAY 220930
WORK CAPACITY:
AMRAP in 15 minutes of:
5 Calorie Bike
100 ft Overhead Lunge (50/35)
10 Calorie Bike
100 ft Overhead Lunge (50/35)
15 Calorie Bike
100 ft Overhead Lunge (50/35)
etc…
*Add 5 calories each round*
THURSDAY 220929
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
