WORK CAPACITY:
3 Rounds for time of:
8 Muscle Ups
8 Power Snatch (135/95)
24/18 Calorie Bike
STRENGTH:
Build to a heavy complex of:
1 Power Snatch + 1 Squat Snatch
MONDAY 230403
WORK CAPACITY:
Every 2:00 for 32:00
250/200m Row
5 Back Squats
Alternate movements every 2:00 (8 sets each)
*Score is slowest interval
**Score is 5RM
SATURDAY 230401
WORK CAPACITY:
“Nancy”
5 Rounds for time of:
400 Meter Run
15 Overhead Squats (95/65)
STRENGTH:
Overhead Squat 3-3-3-3-3
FRIDAY 230331
WORK CAPACITY:
EMOM for 20 minutes complete:
Min 1 - 200m Run
Min 2 - 12 Deadlift (225/155)
Min 3 - 12 Toes to Bar
Min 4 - 12 Single Dumbbell Front Rack Reverse Lunges (50/35)
STRENGTH:
Back Rack Reverse Lunges 20-20-20
THURSDAY 230330
WORK CAPACTIY:
From 0:00-4:00 complete:
20/16 Calorie Bike
20 Air Squats
50' Dumbbell Farmers Carry (50/35)
From 4:00-10:00 complete:
30/24 Calorie Bike
30 Air Squats
100' Dumbbell Farmers Carry (50/35)
From 10:00-18:00 complete:
40/32 Calorie Bike
40 Air Squats
150' Dumbbell Farmers Carry (50/35)
From 18:00-28:00 complete:
50/40 Calorie Bike
50 Air Squats
200' Dumbbell Farmers Carry (50/35)
STRENGTH:
Dumbbell Bench Press
Every 2:00 for 8:00
1 "Max Set"
WEDNESDAY 230329
WORK CAPACITY:
5 Rounds for time of:
50 Double Unders
10 Thrusters (95/65)
5 Bar Muscle Ups
STRENGTH:
Front Squat 3-3-3-3-3
TUESDAY 230328
WORK CAPACITY:
AMRAP in 15 minutes of:
6 Burpee Box Jump (24/20)
4 50' Shuttles
4 Wall Walks
STRENGTH:
Strict Press 1-1-1-1-1
MONDAY 230327
WORK CAPACITY:
Every 4:00 for 16:00
50/40 Calorie Row
Max Push Ups in remaining time
STRENGTH:
Squat Clean 5-5-5-5-5-5
SATURDAY 230325
WORK CAPACITY:
5 Rounds for time of:
4 Bar Muscle Ups
6 Strict HSPU
8 Hang Clean & Jerk (95/65)
1:00 Rest
STRENGTH:
Clean and Jerk 2-2-2-2-2
FRIDAY 230324
WORK CAPACITY:
Every 4:00 for 32:00
20/16 Calorie Row
12 Burpees to Plate
3 Heavy Back Squats
THURSDAY 230323
WORK CAPACITY:
AMRAP in 25 minutes of:
10 Calorie Row
100m Run
20 Calorie Row
200m Run
30/300m,
40/400m, etc...
(Runs should be done in 100m shuttles, 50m out and back)
WEDNESDAY 230322
STRENGTH:
Hang Squat Snatch
In 12:00 Complete:
7 Hang Squat Snatch (95/65)
7 Hang Squat Snatch (115/75)
7 Hang Squat Snatch (135/95)
Establish a heavy single in remaining time
WORK CAPACITY:
AMRAP in 10 minutes of:
30 Double Unders
10 Wall Balls (20/14)
5 Chest to Bar Pull Ups
Increasing each round 30 Double Unders, 10 Wall Balls, 5 Chest to Bar
60/20/10
90/30/15
120/40/20
150/50/30
TUESDAY 230321
WORK CAPACITY:
4 Rounds for max reps of:
:30 on / :30 off
Hang Power Clean (155/105)
Calories Bike
Shoulder to Overhead (155/105)
Burpee Box Jumps (24/20)
STRENGTH:
EMOM for 10 mintues complete:
2 Push Press
MONDAY 230320
WORK CAPACITY:
For Time:
400m Run
21 Deadlifts (225/155)
:30 Rest
400m Run
15 Deadlifts (225/155)
:30 Rest
400m Run
9 Deadlifts (225/155)
STRENGTH:
Deficit Deadlift 1-2"
3-3-3-3-3-3-3-3
SATURDAY 230318
STRENGTH:
Front Squat 1-1-1-1-1
WORK CAPACITY:
For Time:
5 Squat Cleans (185/125)
30 Toes to Bar
1:00 Rest
10 Squat Cleans (185/125)
20 Toes to Bar
1:00 Rest
15 Squat Cleans (185/125)
10 Toes to Bar
FRIDAY 230317
STRENGTH:
Every 3:00 for 30:00
14/12 Calorie Bike
8 Handstand Push Ups
3 Power Snatch (Heavy)
THURSDAY 230316
WORK CAPACITY:
For time:
Run 800 Meters
40 Double Dumbbell Front Squat (50/35)
100 sit-ups
40 Double Dumbbell Front Squat (50/35)
Run 800 Meters
STRENGTH:
Pendlay Row x 10 reps
Every :90 for 6:00
WEDNESDAY 230315
WORK CAPACITY:
Reps For Time:
21-18-15-12-9-6-3
Burpees to 6" Target
40 Double Unders
STRENGTH:
Back Squat 5-5-5-5-5
TUESDAY 230314
WORK CAPACITY:
“Helen”
3 rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16)
12 Pull-ups
STRENGTH
Squat Snatch x 1
Every :30 for 8:00
MONDAY 230313
WORK CAPACITY:
AMRAP in 16 minutes of:
15-30-45
Wall Balls (20/14)
Box Jump Overs (24/20)
Calorie Row
*On the Last round, continue on the Rower for Max Calories until time expires
STRENGTH:
Clean & Jerk Complex
Every 2:00 for 14:00
Power Clean + 2 Jerks
