STRENGTH:
Front Squat 3-3-3-3-3
WORK CAPACITY:
For Time:
25 Calorie Bike
100 Double-unders
25 Calorie Bike
TUESDAY 221101
WORK CAPACITY:
“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
*Rest 1 minute. Repeat a total of 5 cycles*
MONDAY 221031
WORK CAPACITY:
AMRAP in 20 minutes of:
15 Push Press (115/80)
15 Kettlebell Swings (24/16)
15 Box Jumps (24/20)
SATURDAY 221029
WORK CAPACITY:
Buy in: 1000 Meter Row
10 Rounds of:
5 Strict Pull-ups
5 Handstand Push-ups
10 Pistols
Cash out: 1000 Meter Row
FRIDAY 221028
STRENGTH:
Deadlift 2-2-2-2-2
WORK CAPACITY:
AMRAP in 10 minutes of:
20 Dumbbell Deadlifts (50/35)
30 Box Step Overs (50/35) (24/20)
40 Double-Unders
THURSDAY 221027
WORK CAPACITY:
3 Rounds for time of:
800 Meter Run
50 Wall-Balls (20/14)
30 Toes to Bar
WEDNESDAY 221026
STRENGTH:
Power Snatch 4-4-4-4
Hang Power Snatch -3-3-3-3
Hang Squat Snatch 2-2-2-2
Squat Snatch 1-1-1-1
TUESDAY 221025
WORK CAPACITY:
5 Rounds for time of:
15 Box Jumps (24/20)
10 Dumbbell Push Press (50/35)
3 Rope Climbs
MONDAY 221024
STRENGTH:
Bench Press 3-3-3-3-3
WORK CAPACITY:
2-4-6-8-10 reps for time of:
Bench Press (155/105)
Calorie Bike
SATRUDAY 221022
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)
