WORK CAPACITY:
Every 4:00 for 24:00
12 KB Swings (24/16)
12 Toes to Bar
Max Calorie Machine in remaining time
THURSDAY 230223
STRENGTH:
Hang Squat Snatch 1-1-1-1-1
WORK CAPACITY:
AMRAP in 15 mintues of:
12 Calorie Bike
6 Alternating Pistols
3 Power Snatch (135/95)
WEDNESDAY 230222
STRENGTH:
Back Squat 10-10-10-3-3-3
WORK CAPACITY:
For Time:
30 Back Squats (135/95)
30 Bar Facing Burpees
20 Front Squats (135/95)
20 Bar Facing Burpees
10 Overhead Squat (135/95)
10 Bar Facing Burpees
TUESDAY 230221
STRENGTH:
Power Clean 5-4-4-3-3
WORK CAPACITY:
AMRAP in 18 minutes of:
10 Calorie Row
25ft Dumbbell Front Rack Lunge (50/35)
30 Double Unders
10 Calorie Row
50ft Dumbbell Front Rack Lunge (50/35)
60 Double Unders
etc...
30/75ft/90, 40/100ft/120, 50/125ft/150
MONDAY 230220
STRENGTH:
Build to a heavy complex of :
Push Press + Push Jerk + Split Jerk
Work Capacity:
3 Rounds for time of:
200 Meter Run
15 Thrusters (75/55)
15/12 Calorie Bike
15 Push Ups
SATURDAY 230218
WORK CAPACITY:
23.1
AMRAP in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall-Balls (20/14)
30 Cleans (135/95)
20 Ring Muscle-ups
FRIDAY 230217
WORK CAPACITY:
5 Rounds of:
AMRAP in 4 minutes:
30/20 Calorie Row
30/20 Calorie Bike
Max 10 meter Shuttle Runs
*Rest 4 minutes between rounds*
THURSDAY 230216
WORK CAPACITY:
AMRAP in 16 minutes of:
60 Calorie Row
45 Lateral Dumbbell Burpees
30 Double Dumbbell Front Rack Lunge Steps (50/35)
15 Bar Muscle Ups
STRENGTH:
Squat Clean 3-3-2-2-1-1-1
WEDNESDAY 230214
STRENGTH:
Jerk 2-2-2-2-2
WORK CAPACITY:
AMRAP in 20 minutes of:
3 Wall Walks
12 Shuttle Sprints
18 Wallballs (20/14)
TUESDAY 230214
WORK CAPACITY:
For Time:
12-9-6
Power Snatch (75/55)
Handstand Push Up
1:00 Rest
12-9-6
Power Snatch (75/55)
Box Jump Over (24/20)
1:00 Rest
12-9-6
Box Jump Over (24/20)
Handstand Push Up
STRENGTH:
Power Snatch 2-2-2-2-2
MONDAY 230213
STRENGTH:
Back Squat 1-1-1-1-1-1-1-1-1-1
WORK CAPACITY:
5 Rounds of:
:30 on :30 off for max reps
Back Squats (45/35)
Double Unders
Row for Calories
SATURDAY 230211
STRENGTH:
Front Squat 3-3-3-3-3
WORK CAPACITY
AMRAP in 18 minutes of:
10 Box Jump Overs (24/20)
3 Power Cleans (95/65)
10 Box Jump Overs
6 Power Cleans (95/65)
10 Box Jump Overs
9 Power Cleans (95/65)
Then @ (115/75)
Then @ (135/95)
Then @ (155/105)
FRIDAY 230210
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
