WORK CAPACITY:
12-9-6-3-6-9-12 reps for time of:
Thrusters (95/65)
Handstand Push-up
STRENGTH:
Back Squat 2-2-2-2-2
SATURDAY 230701
WORK CAPACITY:
10-9-8..3-2-1 Reps for time of:
100m Run
Clean & Jerk (135/95)
STRENGTH:
Squat Clean 3-3-3-3-3-3
FRIDAY 230630
WORK CAPACITY:
For Time:
20 Bar Facing Burpees
20 Shoulder to Overhead (135/95)
20 Bar Facing Burpees
20 Front Rack Reverse Lunges (135/95)
20 Bar Facing Burpees
20 Shoulder to Overhead (135/95)
20 Bar Facing Burpees
STRENGTH:
Split Jerk 3-3-3-2-2-1-1
THURSDAY 230629
WORK CAPACITY:
For Time:
2:00 on / 1:00 off until completion
80/60 Calorie Row
20 Bar Muscle Ups
60/50 Calorie Row
10 Bar Muscle Ups
40 Calorie Row
5 Bar Muscle Ups
WEDNESDAY 230628
WORK CAPACITY:
AMRAP in 16 minutes of:
15 Wall Balls (20/14)
2 Wall Walks
50 Double Unders
STRENGTH:
Strict Press 5-5-3-3-1-1
TUESDAY 230627
WORK CAPACITY:
3 Rounds for time of:
400 Meter Run
1:00 Max Power Snatch Reps (95/65)
1:00 Rest
STRENGTH:
Snatch Complex
In 14:00 establish a heavy complex
1 Hang Power Snatch + 1 Hang Squat Snatch
Build weight across sets
MONDAY 230626
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
