WORK CAPACITY:
Every 3:00 for 15:00
20/16 Calorie Row
15 Toes to Bar
Score is Slowest Round
STRENGTH:
Front Squat 1-1-1-1-1
SATURDAY 230513
WORK CAPACITY:
“Randle”
5 Rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16)
30 Box Jumps (24/20)
With heavy hearts we dedicate this workout to the late Matthew Tyrone Randle. He was a true American hero who served his country with honor and distinction. He dedicated himself to the defense of his fellow citizens, both on active duty and as a member of the National Guard. His courage and commitment were on full display during Operation Desert Storm, where he bravely served his country in the face of great danger. Matthew's selflessness and devotion to duty are a testament to his character, and his memory will be cherished by all those who knew him.
Loving son, father, and brother.
12-17-67 • 02-26-23
FRIDAY 230512
WORK CAPACITY:
For Time:
9 Squat Snatch (135/95)
9 Wall Walks
7 Squat Snatch (135/95)
7 Wall Walks
5 Squat Snatch (135/95)
5 Wall Walks
3 Squat Snatch (135/95)
3 Wall Walks
STRENGTH:
Hang Snatch 3-3-3-3-3
THURSDAY 230511
STRENGTH:
Back Squat 2-2-2-2-2
WORK CAPACITY:
Every 3:00 for 12:00
15/12 Calorie Bike
12 Dumbell Thrusters (50/35)
12 Burpees
WEDNESDAY 230510
WORK CAPACITY:
For Time:
30 Toes to Bar
21 Hang Power Cleans (135/95)
21 Handstand Push-ups
30 Toes to Bar
15 Hang Power Cleans (185/125)
15 Handstand Push-ups
30 Toes to Bar
9 Hang Power Cleans (205/135)
9 Handstand Push-ups
STRENGTH:
Every :30 for 5:00 minutes complete:
1 Power Clean
EMOM for 5 minutes complete:
1 Power Clean
Build across sets
TUESDAY 230509
WORK CAPACITY:
AMRAP in 15 minutes of:
100 Meter Run
10 Push Ups
15 Air Squats
STRENGTH:
Every 2:00 for 10:00
1 Max Set of Bench Press Reps @75% BW
MONDAY 230508
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
