WORK CAPACITY:
50-40-30-20-10
Calorie Machine
25-50-75-100-125
Double Unders
STRENGTH:
8 Rounds of:
:30 on :30 off
Handstand or Tall Plank Hold
Hollow Rocks
WEDNESDAY 230125
STRENGTH
Bench Press
In 12:00 Complete
10-10-10-10
WORK CAPACITY:
4 Rounds for time of:
400 Meter Run
16 Box Jump Overs (24/20)
16 Dumbbell Bench Press (50/35)
TUESDAY 230124
STRENGTH:
Deficit Deadlift 1-2"
Every 2:00 for 12:00
3-3-3-3-3-3
WORK CAPACITY:
3 Rounds
AMRAP in 4 minutes of:
20 Sit Ups
into
1 Deadlift (185/125)
1 Bar Facing Burpees
2/2, 3/3, etc..
Rest 1 min
*Continue climbing where you left off, just complete the 20 Sit Ups at the top of each AMRAP.
MONDAY 230123
STRENGTH:
Front Squat
In 16:00 Complete
3-3-3-2-2-2-1-1
WORK CAPACITY:
For Time
15 Thrusters (95/65)
50/40 Calorie Row
15 Thrusters (95/65)
50 DB Box Step Ups (24/20) (50/35)
15 Thrusters (95/65)
SATURDAY 230121
STRENGTH:
Snatch
Every :30 for 3:00
1 Rep
Every 1:00 for 4:00
1 Rep
Every 2:00 for 6:00
1 Rep
WORK CAPACITY:
Every 5:00 for 15:00
500/450m Row (or 400m Run)
6 Hang Squat Snatch (135/95)
6 Ring Muscle Ups
FRIDAY 230120
STRENGTH:
Sumo Deadlift
In 12:00 Complete 5-5-5-5-5
WORK CAPACITY:
For Time:
30/24 Calorie on Machine of Choice
1 Round of "DT" (155/105)
30 Bar Facing Burpees
1 Round of "DT"
10 Wall Walks
1 Rounds of "DT"
THURSDAY 230119
WORK CAPACITY:
30-20-10-20-30
Push Ups
Single Kettlebell Box Step Up (24/20) (53/35)
Kettlebell Swings (24/16)
STRENGTH:
3 Rounds - For Completion
10 L-Arm KB Bent Over Row
10 R-Arm KB Bent Over Row
25 Ab Mat Sit Ups
WEDNESDAY 230118
STRENGTH:
Front Rack Reverse Lunge Steps
Every 3:00 for 15:00
12 Reps (6 per leg)
WORK CAPACITY:
From 0:00-5:00
20/16 Calorie Bike
20 Pull Ups
20 Pistols
(Rest remainder)
From 5:00-10:00
25/20 Calorie Bike
25 Pull Ups
25 Pistols
(Rest remainder)
From 10:00-15:00
30/24 Calorie Bike
30 Pull Ups
30 Pistols
TUESDAY 230117
WORK CAPACITY:
"Fight Gone Bad - For Time"
3 Rounds for time of:
25 Wallballs (20/14)
25 Sumo Deadlift High Pull (75/55)
25 Box Jumps (20)
25 Push Press (75/55)
25/20 Calorie Row
1:00 Minute Rest
MONDAY 230116
STRENGTH:
Split Jerk
In 12:00 Establish a Heavy Single
WORK CAPACITY:
AMRAP in 15 minutes of:
100 Meter Run
10 Shoulder to Overhead (135/95)
1 Max Set of Bar Muscle Ups
SATURDAY 230114
STRENGTH:
Squat Snatch + Hang Squat Snatch + OHS
In 13:00 establish a heavy complex
WORK CAPACITY:
AMRAP 3
Max Calorie Bike
1:00 Rest
AMRAP 3
Max Box Jumps (24/20)
1:00 Rest
AMRAP 3
Max Overhead Squat (95/65)
FRIDAY 230113
STRENGTH:
Power Clean
In 10:00 build to heavy single
*then*
Every 3:00 for 9:00
1 Max Set of Hang Power Clean @60%, 70%, 80% of heavy single
WORK CAPACITY:
For Time
30/24 Calorie Row
30 Toes to Bar
30 Power Cleans (135/95)
THURSDAY 230112
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Wallballs (20/14)
20 Push Ups
20/16 Calorie Bike
WEDNESDAY 230111
WORK CAPACITY:
With a 30:00 Running Clock:
4 Rounds of:
400m Run
15 Pull Ups
10 Deadlift 245/165
then
with the remaining time
Complete 1 Deadlift rep on the minute (build across reps)
TUESDAY 230110
STRENGTH:
Front Squat
In 14:00 Complete 5-5-5-5-5-5
WORK CAPACITY:
AMRAP 18
30 Double Unders
12 Handstand Push-ups
9 Thrusters (95/65)
MONDAY 230109
WORK CAPACITY:
1:00 on 1:00 off until completion 10-20-30
Calories Bike
Box Jumps (24/20)
Burpee Pull Ups
SATURDAY 230107
STRENGTH:
Squat Clean 3-3-3-3-3
WORK CAPACITY:
PARTNER WOD
AMRAP in 12 mintues of:
15 Front Squats 95/65
1 Max Set of Strict HSPU
*Alternate complete rounds*
FRIDAY 210106
STRENGTH:
Deadlift 5-5-5-5-5
Every 2:00 for 10:00
WORK CAPACITY:
21-15-9
Clean and Jerk 95/65
Row For Calories
Chest to Bar Pull Ups
THURSDAY 230105
WORK CAPACITY
For Time
100 Alternating DB Snatch (50/35)
EMOM until completion (including 0:00) 30 Double Unders
STRENGTH
Every Minute on the Minute for 12 minutes:
:30 HS Hold (or side plank)
:30 Tall Plank Hold (or forearm)
:30 L-Sit Hold (or hanging knee tuck)
WEDNESDAY 230104
STRENGTH:
4 Bar Facing Burpees
4 Thrusters
Every :90 for 12:00
*Build weight across sets*
WORK CAPACITY:
Every 2:00 until failure
200m Run
10 Wallballs (20/14)
*Add 2 Wallballs after every successful round (200m/10, 200m/12, etc..)
