WORK CAPACITY:
“Helen Meets Grace”
Helen
3 Rounds of:
400 Meter Run
21 Kettlebell Swings (24/16)
12 Pull-ups
*into*
Grace
30 Clean and Jerks (135/95)
FRIDAY 221021
STRENGTH:
Overhead Squat 5-5-5-5-5
WORK CAPACITY:
For Time:
100 Air Squats
75 Overhead Squats (45/35)
50 Pistols
THURSDAY 221020
WORK CAPACITY:
For Time:
1600 Meter Run
Rest 3 minutes
1200 Meter Run
Rest 2 minutes
800 Meter Run
Rest 1 Minute
400 Meter Run
WEDNESDAY 221019
STRENGTH:
Squat Clean 1-1-1-1-1
WORK CAPACITY:
AMRAP in 9 minutes of:
6 Toes to Bar
3 Squat Cleans (225/155)
TUESDAY 221018
WORK CAPACITY:
AMRAP in 20 minutes of:
3 Devils Press
6 Push-ups
9 Double Dumbbell Hang Snatch (50/35)
12/9 Calorie Row
15 Sit-ups
18 Step Back Lunges
MONDAY 221017
STRENGTH:
Push Press 3-3-3-3-3
WORK CAPACITY:
For Time:
20 Calorie Bike
20 Push Press (155/105)
20 Calorie Bike
SATURDAY 221015
WORK CAPACITY:
For Time:
1 Mile Row
100 Sit-ups
1 Mile Run
100 Thrusters (45/35)
1 Mile Row
FRIDAY 21014
WORK CAPACITY:
3 Rounds for time of:
20 Burpee Pull-ups
20 Deadlifts (185/125)
20 Box Jumps (24/20)
THURSDAY 221013
STRENGTH:
Back Squat 2-2-2-2-2
WORK CAPACITY:
AMRAP in 6 minutes of:
1000 meter Row
Max Back Squats (155/105)
WEDNESDAY 221012
WORK CAPACITY:
5 Rounds for time of:
21 Kettebell Swings (32/24)
12 Handstand Push-ups
TUESDAY 221011
STRENGTH:
Build to a heavy complex of:
Power Snatch + Hang Power Snatch
WORK CAPACITY:
2 Rounds for time of:
45 Single-unders
7 Hang Power Snatch (115/80)
45 Double-unders
7 Hang Power Snatch (115/80)
MONDAY 221010
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*
