WORK CAPACITY:
40-30-20-10 reps for time of:
Row For Calories
Hang Dumbbell Snatch (50/35)
Sit-Ups
STRENGTH:
Pendlay Row 10-10-10-10-10
WEDNESDAY 230426
WORK CAPACITY:
AMRAP in 3 minutes of:
20/16 Calorie Bike
20 Box Jump Overs (24/20)
Max Bar Muscle Ups
2:00 Rest
AMRAP in 4 minutes of:
30/24 Calorie Bike
30 Box Jump Overs (24/20)
Max Bar Muscle Ups
2:00 Rest
AMRAP in 5 minutes of:
40/32 Calorie Bike
40 Box Jump Overs (24/20)
Max Bar Muscle Ups
STRENGTH:
Front Rack Lunge Steps 10-10-10-10
TUESDAY 230425
WORK CAPACITY:
3 Rounds for time of:
15 Power Snatch (75/55)
50 Double Unders
2:00 Rest
2 Rounds
9 Power Snatch (135/95)
100 Double Unders
STRENGTH:
Power Snatch into Overhead Squat + Overhead Squat
Every :90 for 12:00
MONDAY 230424
WORK CAPACITY:
For Time:
10 Hang Power Cleans (115/80)
10 Front Squats (115/80)
10 Chest to Bar Pull Ups
1:00 Rest
15 Hang Power Cleans (115/80)
15 Front Squats (115/80)
15 Chest to Bar Pull Ups
1:00 Rest
20 Hang Power Cleans (115/80)
20 Front Squats (115/80)
20 Chest to Bar Pull Ups
STRENGTH:
Front Squat
Every :90 for 6:00 minutes
2 Reps w/ :02 pause
Ever :60 for 5 minutes
1 Rep w/ :02 pause
SATURDAY 230422
WORK CAPACITY:
Every 5:00 for 20:00 complete:
15 Deadlift (185/135)
6 Wall Walks
Max 50' Shuttles in remaining time
STRENGTH:
Deadlift 5-5-5-5-5-5
FRIDAY 230421
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
