WORK CAPACITY:
For Time:
40 Overhead Squats (95/65)
60 Pull Ups
80/70 Calorie Row
STRENGTH:
Every 2:30 for 10:00
Barbell Overhead Reverse Lunge
10 Reps (5/leg)
SATURDAY 230506
WORK CAPACTY:
For Time:
100 Double Unders
10 Squat Cleans (185/135)
1:00 Rest
80/8, 60/6, 40/4, 20/2
STRENGTH:
Squat Clean Complex
Every 2:00 for 12:00
1 Squat Clean + 1 Hang Squat Clean
FRIDAY 230505
STRENGTH:
Every 4:00 for 16:00
200 Meter Run
15 Box Jumps (24/20)
3 "Heavy" Power Snatch
WORK CAPACITY:
For Time:
400m Run
40 Power Snatch (75/55)
THURSDAY 230504
WORK CAPACITY:
AMRAP in 25 minutes of:
10 Calorie Row
10 Dumbbell Box Step Ups (50/35) (24/20)
100m Single Dumbbell Farmers Carry
20/20/100m
30/30/100m, etc...
STRENGTH:
Every 3:00 for 9:00
1 Max Set of DB Bench Press
(should be 10-25 reps each set)
WEDNESDAY 230503
WORK CAPACITY:
4 Round of:
AMRAP in 4 minutes:
400 Meter Run
Max Wall Balls in remaining time (20/14)
Rest 2 Minutes
STRENGTH:
Back Squat 5-5-5-5-5
TUESDAY 230502
WORK CAPACITY:
For Time
10 Clean and Jerk (155/105)
20 Chest to Bar Pull Ups
10 Clean and Jerk (155/105)
15 Chest to Bar Pull Ups
10 Clean and Jerk (155/105)
10 Chest to Bar Pull Ups
STRENGTH:
Push Press 3-3-3-3-3
MONDAY 230501
WORK CAPACITY:
Every 3:00 for 15:00
20/16 Calorie Bike
10 Deadlift (225/155)
20 Crossover Single Unders
STRENGTH:
Deadlift 1-1-1-1-1
SATURDAY 230429
WORK CAPACITY:
For Time:
250/200 Calories on Machine of Choice
1:00 on 1:00 off
2:00 on 1:00 off
3:00 on 1:00 off
4:00 on 1:00 off
etc. until completion
STRENGTH:
AMRAP in 3 minutes of Back Squats
Max Reps at Bodyweight Rack/Unrack any time
FRIDAY 230428
WORK CAPACITY:
Every 3:00 for 15:00
200 Meter Run
20 Wall Balls (20/14)
3 Clean and Jerk (185/125)
Clean and Jerk reps increase by 1 each round
STRENGTH:
Clean and Jerk
EMOM for 10 minutes complete
1 Clean and Jerk
*Start at Metcon weight and build gradually to a heavy single*
THURSDAY 230427
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)
