WORK CAPACITY:
5 Rounds for time:
10 Handstand Push-ups
12 Pistols
14 Thrusters (75/55)
2:00 Rest
STRENGTH:
Front Squat 5-5-5-5
SATURDAY 230624
WORK CAPACITY:
Every 3:00 for 18:00
8 Bar Facing Burpees
10 Front Rack Lunge Steps (115/80)
8 Bar Facing Burpees
10 Shoulder to Overhead (115/80)
*Score is your slowest round
STRENGTH:
Bench Press 10-10-10-10-10
FRIDAY 230623
WORK CAPACITY:
For Time:
200 Meter Run
27 Overhead Squat (95/65)
200 Meter Run
21 Overhead Squat (95/65)
200 Meter Run
15 Overhead Squat (95/65)
200 Meter Run
9 Overhead Squat (95/65)
STRENGTH:
EMOM for 12 minutes (6 Rounds)
1 Set of Muscle Ups or Pull Ups
3 Hang Power Snatch
Rotate movements on the minute
THURSDAY 230622
WORK CAPACITY:
AMRAP in 5 minutes of:
500 Meter Row
Max Wall Walks in remaining time
3:00 Rest
AMRAP in 5 minutes of:
500 Meter Row
Max Single Dumbbell Devils Press in remaining time (50/35)
3:00 Rest
AMRAP in 5 minutes of:
500 Meter Row
Max Air Squats in remaining time
STRENGTH:
Every 2:00 for 8:00
1 Set of Double Dumbbell "Z-Press"
WEDNESDAY 230621
WORK CAPACITY:
4 Rounds for time of:
15 Deadlifts (185/125)
200m Run
15 Box Jumps (24/20)
200m Run
STRENGTH:
Tempo Deadlift 5-5-3-3-2-2
TUESDAY 230620
WORK CAPACITY:
50-40-30-20-10
Wall Balls (20/14)
25-20-15-10-5
Burpees
10-10-10-10-10
Back Squats
MONDAY 230619
WORK CAPACITY:
30-20-10 Reps for time of:
Hang Power Clean & Jerk (95/65)
Toes to Bar
STRENGTH:
Build to a heavy comples of:
2 Push Jerk + 2 Split Jerk
SATURDAY 230617
WORK CAPACITY:
(PARTNER WOD)
AMRAP in 24 minutes of:
100 Meter Run
5 Lateral Bar Burpees
Power Clean + Squat Clean + Hang Squat Clean (185/125)
*Alternate complete rounds with a partner*
FRIDAY 230616
WORK CAPACITY:
3 Rounds for time of:
50/40 Calorie Bike
7 Deadlift (255/165)
50ft Handstand Walk
2:00 Rest
STRENGTH:
Deadlift 1-1-1-1-1-1-1
THURSDAY 230615
WORK CAPACITY:
4 Rounds for time of:
400 Meter Run
10 Ring Dips
500 Meter Row
10 Ring Dips
WEDNESDAY 230614
WORK CAPACITY:
3 Rounds for time of:
90 Double Unders
30 Sit Ups
10 Front Squats (185/125)
STRENGTH:
Front Squat 6-5-4-3-2-1
TUESDAY 230613
WORK CAPACITY:
For Time:
50 DB Snatch (50/35)
50 Burpees to 6" Target
STRENGTH
Power Snatch 1-1-1-1-1
MONDAY 230612
WORK CAPACITY
“Tommy V"
For Time
21-15-9
Thruster (115/75)
12-9-6
Rope Climb
STRENGTH:
Back Squat 5-5-5-5-5
SATURDAY 230610
WORK CAPACITY:
5 Rounds of:
3:00 on 1:00 off
15 Burpee Box Jumps (24/20)
Max Calorie Row in remaining time
STRENGTH:
Split Jerk 1-1-1-1-1
FRIDAY 230609
WORK CAPACITY:
For Time:
200 Meter Run
5 Power Snatch + 5 Squat Snatch + 5 Overhead Squats (115/75)
200 Meter Run
4 Power Snatch + 4 Squat Snatch + 4 Overhead Squats (115/75)
200 Meter Run
3 Power Snatch + 3 Squat Snatch + 3 Overhead Squats (115/75)
200 Meter Run
2 Power Snatch + 2 Squat Snatch + 2 Overhead Squats (115/75)
200 Meter Run
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squats (115/75)
*Barbell complex unbroken or immediate 4 Bar Facing Burpee penalty. Then, continue the remaining reps of the complex unbroken.
STRENGTH:
Build to a Heavy Complex of:
1 Squat Snatch + 1 Overhead Squat
THURSDAY 230608
WORK CAPACITY:
AMRAP in 20 minutes of:
10 Calorie Row
10 Dumbbell Box Step Ups (50/35) (24/20)
20/20, 30/30, 40/40, etc...
STRENGTH:
8 Rounds of:
:10 on :20 off
L-Sit Holds (Parallettes, Rings, Bar, etc..)
WEDNESDAY 230607
WORK CAPACITY:
For Time:
200 Double Unders
30 Deadlifts (185/125)
25 Power Clean (185/125)
20 Front Squats (185/125)
STRENGTH:
Hang Power Clean 3-3-3-3-3
TUESDAY 230606
WORK CAPACITY:
Every 4:00 for 20:00
500 Meter Row
15 Dumbbell Thrusters (50/35)
Score is slowest round
STRENGTH:
Front Squat 1-1-1-1-1
MONDAY 230605
WORK CAPACITY:
For Time:
From 0:00-10:00
10-8-6-4-2
Push Press (155/105)
Bar Muscle Ups
From 12:00-22:00
10-8-6-4-2
Strict Handstand Push-ups
Strict Pull-ups
From 24:00-34:00
10-8-6-4-2
Hang Squat Clean (135/95)
Lateral Bar Burpees
SATURDAY 230603
WORK CAPACITY:
For Time:
21-15-9
Sumo Deadlift High Pull (95/65)
Toes to Bar
Rest 3:00
21-15-9
Deadlift (225/155)
V-Ups
STRENGTH:
Deadlift 5-5-5-5-5
