WORK CAPACITY:
AMRAP in 15 minutes of:
5 Deadlifts (275/185)
10 Box Jumps (24/20)
15 Wall-Balls (20/14)
SATURDAY 221217
WORK CAPACITY:
5 Rounds for time of:
18 Dumbbell Power Cleans (50/35)
15 Dumbbell Front Squats (50/35)
12 Dumbbell Push Jerks (50/35)
*Rest 2 minutes after each round*
FRIDAY 221216
STRENGTH:
Hang Snatch 3-3-3-3-3
WORK CAPACITY:
For Time:
50 Hang Power Snatch (95/65)
THURSDAY 221215
WORK CAPACITY:
For Time:
15 Bar Muscle-ups
30 Handstand Push-ups
10 Bar Muscle-ups
20 Handstand Push-ups
5 Bar Muscle-ups
10 Handstand Push-ups
WEDNESDAY 221214
STRENGTH:
Front Squat 1-1-1-1-1
WORK CAPACITY:
One max set of Front Squats
@ 75% of your bodyweight
TUESDAY 221213
WORK CAPACITY:
For Time:
2000 Meter Row
100 Burpees
20 Deadlifts (315/205)
MONDAY 221212
STRENGTH:
Push Press 2-2-2-2-2
WORK CAPACITY:
AMRAP in 5 minutes of:
25 Double-unders
10 Push Press (115/80)
SATURDAY 221210
STRENGTH:
Overhead Squat 3-3-3-3-3
WORK CAPACITY:
For Time:
30 Deficit Strict Handstand Push-ups (3.5”/2.5”)
FRIDAY 221209
WORK CAPACITY:
6 Rounds of:
Max distance Row in 2 minutes
2 Minute Rest
THURSDAY 221208
STRENGTH:
Deadlift 3-3-3-3-3
WORK CAPACITY:
AMRAP in 9 minutes of:
9 Deadlifts (155/105)
6 Burpees
3 Power Cleans (155/105)
WEDNESDAY 221207
WORK CAPACITY:
4 Rounds for time of:
30 Back Rack Lunges (155/105)
15 Box Jump Overs (24/20)
15 Toes to Bar
TUESDAY 221206
STRENGTH:
Bench Press 2-2-2-2-2
WORK CAPACITY:
AMRAP in 9 minutes of:
1 Strict Pull-up , 2 Push-ups, 3 Air Squats
2 Strict Pull-up , 4 Push-ups, 6 Air Squats
3 Strict Pull-up , 6 Push-ups, 9 Air Squats
etc…
MONDAY 221205
WORK CAPACITY:
4 Rounds for time of:
60 Double-unders
40 Alternating Dumbbell Hang Clean and Jerks (50/35)
20 Alternating Dumbbell Snatch (50/35)
SATURDAY 221203
WORK CAPACITY:
AMRAP in 12 minuts of:
3 Burpee Muscle-ups
3 Squat Cleans (225/155)
*into*
8 Minutes to find a 3 rep max Squat Clean
FRIDAY 221202
WORK CAPACITY:
AMRAP in 25 minutes of:
30/20 Caloire Machine
15 Kettlebell Swings (24/16)
10 Box Jumps (24/20)
THURSDAY 221201
WORK CAPACITY:
For Time:
60 Wall-Balls (20/14)
60 Calorie Row
*Rest 2 Minutes*
60 Calorie Row
60 Wall-Balls (20/14)
WEDNESDAY 221130
WORK CAPACITY:
For Time:
50 Burpees
50 Thrusters (115/80)
40 Chest to Bar Pull-ups
40 Power Cleans (115/80)
30 Burpee Box Jumps (24/20)
30 Overhead Squats (115/80)
TUESDAY 221129
WORK CAPACITY:
AMRAP in 18 minutes of:
3 Deadlifts (275/185)
60 Double-Unders
9 Toes to Bar
MONDAY 221128
STRENGTH:
Push Press 2-2-2-2-2
WORK CAPACITY:
3 Rounds for time of:
10 Calorie Bike
10 Single Dumbbell Push Press Right (50/35)
10 Single Dumbbell Push Press Left ((50/35)
10 Handstand Push-ups
SATURDAY 221126
STRENGTH:
Hang Snatch 1-1-1-1-1
WORK CAPACITY:
6-4-2 reps for time of :
Hang Power Snatch (155/105)
Wall-Walk
