WORK CAPACITY:
10 Rounds on the 3 minute of:
8 Toes to Bar
12/8 Calorie Bike
THURSDAY 221124
WORK CAPACITY:
“Ghost”
6 Rounds of:
1 Minute of Rowing
1 Minute of Burpees
1 Minute of Double-Unders
1 Minute of Rest
WEDNESDAY 221123
WORK CAPACITY:
AMRAP in 20 minutes:
20 Shuttle Runs
15 Pull-ups
10 Turkish Get-ups (50/35)
TUESDAY 221122
STRENGTH:
Front Squat 5-5-5-5-5
WORK CAPACITY:
AMRAP in 8 minutes of:
8 Dumbbell Front Squats (50/35)
8 Push-ups on Dumbbells
MONDAY 221121
WORK CAPACITY:
AMRAP in 20 mintues of:
16 Calorie Bike
8 Box Jump Overs (30/24)
4 Power Cleans (185/125)
SATURDAY 221119
WORK CAPACITY:
For Time:
50 Busters (50/35)
A "Buster" is a dumbbell burpee + a squat clean thruster.
FRIDAY 221118
STRENGTH:
Overhead Squat 3-3-3-3-3
WORK CAPACITY:
For Max Distance in 5 minutes:
Overhead Walking Lunge (45/35)
THURSDAY 221117
WORK CAPACITY:
For Time:
50 Caloire Bike
30 Toes to Bar
50 Pull-ups
30 Toes to Bar
20 Burpee Box Jump Overs (24/20)
WEDNESDAY 221116
WORK CAPACITY:
“Andi”
For Time:
100 Hang Power Snatch (65/45)
100 Push Press (65/45)
100 Sumo Deadlift High Pulls (65/45)
100 Front Squats (65/45)
TUESDAY 221115
WORK CAPACITY:
For Time:
1000 Meter Row
1 Mile Air Bike
200 Single-Unders
750 Meter Row
.8 Mile Air Bike
150 Single-Unders
500 Meter Row
.6 Mile Air Bike
100 Single-Unders
250 Meter Row
.4 Mile Air Bike
50 Single-Unders
MONDAY 221114
STRENGTH:
Bench Press 5-5-5-5-5
WORK CAPACITY:
5 Rounds for time of:
10 Bench Press (115/80)
:30 Second Plank Hold
SATURDAY 221112
STRENGTH:
Squat Clean 3-3-3-3-3
WORK CAPACITY:
3 Round for time of:
15 Medball Cleans (20/14)
20 Weighted Sit-ups (20/14)
FRIDAY 221111
WORK CAPACITY:
“Nate”
AMRAP in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (32/24)
THURSDAY 221110
STRENGTH:
Split Jerk 2-2-2-2-2
WORK CAPACITY:
AMRAP in 8 minutes of:
10 Dumbbell Floor Press (50/35)
25 Double-Unders
WEDNESDAY 221109
WORK CAPACITY:
21-15-9 reps for time of:
Chest to Bar Pull-ups
Wall-Balls (20/14)
*Rest 3 mintues*
21-15-9 reps for time of:
Pull-ups
Wall-Balls (20/14)
TUESDAY 221108
STRENGTH:
Back Squat 5-5-5-5-5
WORK CAPACITY:
AMRAP in 10 minutes of:
250 Meter Row
50 Walking Lunges
MONDAY 221107
WORK CAPACITY:
For Time:
10 Deadlifts (315/205)
20 Box Jumps (30/24)
*Rest 3 minutes*
For Time:
10 Deadlifts (315/205)
35/25 Calorie Bike
*Rest 3 minutes*
For Time:
10 Deadlifts (315/205)
50 Toes to Bar
SATURDAY 221105
WORK CAPACITY:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Squat Clean Thruster (95/65)
*200 Meter Run after each set*
FRIDAY 221104
WORK CAPACITY:
Death By Burpee Box Jumps (24/20)
For as Long as Possible:
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.
THURSDAY 221103
WORK CAPACITY:
AMRAP in 20 minutes of:
7 Squat Snatch (165/110)
14 Ring Dips
21 Pull-ups
