WORK CAPACITY:
“Open Workout 17.5”
10 Rounds for time of:
9 Thrusters (95/65)
35 Double Unders
STRENGTH:
Bench Press 5-5-5-5-5
THRUSDAY 230420
WORK CAPACITY:
2 Rounds for time of:
800 Meter Run
50 Overhead Plate Lunge Steps (45/25)
50 KB Swings (24/26)
STRENGTH:
4 Rounds of:
:30 Tall Plank Hold :
:30 Active Squat Hold
1:00 Rest
WEDNESDAY 230419
WORK CAPACITY:
AMRAP in 4 minutes of:
12/9 Calorie Bike
12 Toes to Bar
1:00 Rest
AMRAP in 4 minutes of:
12 Dumbbell Box Step Overs (24/20) (50/35)
12 Handstand Push-ups
1:00 Rest
AMRAP in 4 minutes of:
12/9 Calorie Bike (24/20) (50/35)
12 Toes to Bar
12 Dumbbell Box Step Overs
12 Handstand Push-ups
STRENGTH:
EMOM for 12 minutes complete:
3 Touch and Go Power Cleans
Add weight every 3:00 (4 weights)
TUESDAY 230418
WORK CAPACITY:
5 Rounds for time of:
200 Meter Run
10 Lateral Bar Burpees
5 Overhead Squats (155/105)
1:00 Rest
STRENGTH:
Back Squat 10-10-10
MONDAY 230417
WORK CAPACITY:
From 0:00-3:00 Complete:
20/15 Calorie Row
20 Wall Balls (20/14)
15 Pull Ups
From 3:00-8:00 Complete:
40/30 Calorie Row
30 Wall Balls (20/14)
15 Pull Ups
From 8:00-15:00 Complete:
60/45 Calorie Row
40 Wall Balls (20/14)
15 Pull Ups
STRENGTH:
Split Jerk 1-1-1-1-1
SATURDAY 230415
STRENGTH:
Every 3:00 for 12:00
10 Deadlift Touch and Go
3 Tall Box Jumps
Both movements in the same window
WORK CAPACITY:
3 Rounds for time of:
500/450 Meter Row
21 Box Jump Overs (24/20)
15 Power Cleans (135/95)
FRIDAY 230414
WORK CAPACITY:
For Time
2 Rounds of:
100 Double Unders
20 Single Dumbbell Push Press (50/35)
10 Front Squats (185/125)
Rest 2:00
4 Rounds of
50 Double Unders
10 Single Dumbbell Push Press (50/35)
5 Front Squats (185/125)
STRENGTH:
Back Squat 3-3-3-3-3
THURSDAY 230413
WORK CAPACITY:
10 Rounds for time of:
12/10 Calorie Row
25ft Handstand Walk
1:00 Rest
WEDNESDAY 230412
STRENGTH:
Every 2:30 for 15:00
200m Run
3 Squat Snatch
*Build across sets*
WORK CAPACITY:
For Time:
1000 Meter Row
30 Alternating Pistols
20 Hang Power Snatch (115/80)
TUESDAY 230411
WORK CAPACITY:
For Time:
20 Burpee Box Jumps (24/20)
30 Single Dumbbell Back Rack Lunge Steps (50/35)
25 Sit Ups
20 Burpee Box Jumps (24/20)
30 Single Dumbbell Front Rack Lunge Steps (50/35)
25 Sit Ups
20 Burpee Box Jumps (24/20)
30 Single Dumbbell Overhead Lunge Steps (50/35)
25 Sit Ups
STRENGTH:
Back Rack Reverse Lunges
Every 2:30 for 10:00
10 Alternating Back Rack Reverse Lunges
MONDAY 230410
WORK CAPACITY:
For Time:
21 Thrusters (95/65)
21 Chest to Bar
1:00 Rest
15 Thrusters (95/65)
15 Chest to Bar
1:00 Rest
9 Thrusters (95/65)
9 Chest to Bar
STRENGTH:
Build to a heavy complex of:
Squat Clean + Hang Squat Clean + Jerk
SATURDAY 230408
WORK CAPACITY:
7 Rounds for max reps of:
:30 Wall Balls (20/14)
1:00 Calories on Machine of Choice
1:30 Rest
STRENGTH:
Front Squat 3-3-3-3-3
FRIDAY 230407
WORK CAPACITY:
AMRAP in 10 minuts of:
42 Bar Facing Burpees
21 Deadlift (225/155)
30 Bar Facing Burpees
15 Deadlift (225/155)
18 Bar Facing Burpees
9 Deadlift (225/155)
Max Bar Facing Burpees in Remaining Time
STRENGTH:
Deadlift 5-5-5-5-5
THURSDAY 230406
WORK CAPACITY:
3 rounds of:
AMRAP in 7 min / 2:00 Rest
500m Row
then
Max Rounds of "Cindy" in remaining time
*Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats
WEDNESDAY 230405
WORK CAPACITY:
Every 3:00 for 15:00
200 Meter Run
10 Touch and Go Clean and Jerks (95/65)
10 Box Jump Overs (24/20)
STRENGTH:
Push Press 10-10-5-5-3-3
TUESDAY 230404
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"
