STRENGTH:
Every 4:00 For 16:00 complete:
10 Bench Press & 50' Farmers Lunges Steps
WORK CAPACITY:
5 rounds for time of:
12 Burpees
50-ft Single-Arm Overhead Lunge (50/35)
THURSDAY 230209
WORK CAPACITY:
For Time:
1500/1400m Row
150 Double Unders
75 Air Squats
1000/900m Row
100 Double Unders
50 Air Squats
500/400m Row
50 Double Unders
25 Air Squats
WEDNESDAY 230208
WORK CAPACITY:
AMRAP in 12 minutes of:
8/6 Calorie Bike
8 Overhead Squat (95/65)
8 Chest to Bar Pull Ups
STRENGTH:
Squat Snatch 1-1-1-1-1
TUESDAY 230207
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
4 Rounds for time of:
400 Meter Run
15 Deadlift (135/95)
5 Wall Walks
1:00 Rest
MONDAY 230206
STRENGTH:
Push Press 2-2-2-2-2
WORK CAPACITY:
For Time:
9-7-5
Front Squat (205/145)
Shoulder to Overhead (205/145)
Rest 2:00
21-15-9
Front Squat (115/75)
Shoulder to Overhead (115/75)
SATRUDAY 230204
STRENGTH:
Back Squat
In 12:00 complete 4-4-3-3-2-2
WORK CAPACITY:
AMRAP in 20 minutes of:
10 Box Jump Overs (24/20)
10 Toes to Bar
10/8 Calorie Row
FRIDAY 230203
STRENGTH:
Power Clean & Jerk
In 12:00 Complete
12 Reps @ 135/95
9 Reps @ 165/115
6 Reps @ 185/125
Find a Heavy Single in remaining time
WORK CAPACITY:
AMRAP 12 Minutes of:
15 Wallballs (20/14)
3 Ring Muscle Ups
THURSDAY 230202
WORK CAPACITY:
EMOM for 28 minutes complete:
Min 1: Row for Calories
Min 2: Wall Walk
Min 3: Dumbbell Box Step Ups (24/20) (50/35)
Min 4: Rest
STRENGTH:
EMOM for 5 minutes complete:
Dumbbell Bent Over Row 8-8-8-8-8
WEDNESDAY 230201
STRENGTH:
Every :90 for 15:00
10 Back Rack Reverse Lunge Steps
10 Double Dumbbell Arnold Press
Alternate movements each :90 window
WORK CAPACITY:
CrossFit Open Workout 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts (225/155)
Bar-facing burpees
TUESDAY 230131
WORK CAPACITY:
AMRAP in 13 minutes of:
3 Rounds of
60 Double Unders
10 Thrusters (115/75)
6 Ring Muscle Ups
then
Max Calorie Row in remaining time
STRENGTH:
EMOM for 10 minutes of:
1 Squat Clean (building)
MONDAY 230130
STRENGTH:
Power Snatch + Hang Squat Snatch
Every Minute for 5 Minutes Complete
1 Complex
Every :90 Seconds for 9 Minutes
1 Complex
WORK CAPACITY:
For Time:
50/40 Calorie Bike
40 Power Snatch (75/55)
30 Burpee Box Jump Overs (24/20)
SATURDAY 230128
STRENGTH:
Back Squat
Every 3:00 for 12:00
10-10-10-10
WORK CAPACITY:
For Time
3 Wall Walks
20 Single Dumbbell Front Rack Lunges (50/35)
10 Chest to Bar
6 Wall Walks
30 Single Dumbbell Front Rack Lunges (50/35)
20 Chest to Bar
9 Wall Walks
40 Single Dumbbell Front Rack Lunges (50/35)
30 Chest to Bar
FRIDAY 230127
WORK CAPACITY:
15 Rounds for time of:
5 Toes to Bar
10 Wallballs 20/14
STRENGTH:
Clean & Jerk
In 13:00 establish a Heavy Single
THURSDAY 230126
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
