WORK CAPACITY:
EMOM until failure
5 Thrusters
0:00-3:00 use (75/55)
4:00-7:00 use (95/65)
8:00-11:00 use (115/75)
12:00-15:00 use (135/95)
16:00-19:00 use (155/105)
20:00-23:00 use (175/125)
24:00-27:00 use (195/135)
FRIDAY 230728
WORK CAPACITY:
8 Rounds for time of:
8 Overhead Squats (95/65)
8 Toes to Bar
STRENGTH:
Back Squat 5-5-5-5-5
THURSDAY 230727
WORK CAPACITY:
AMRAP in 20 minutes of:
25/20 Calorie Bike
1 Rope Climb
25(20)/2, 25/(20)/3, etc...
WEDNESDAY 230726
WORK CAPACITY:
AMRAP in 15 minutes of:
100 Meter Run
10 Alternating Pistols
10 Pull Ups
STRENGTH:
Clean & Jerk Complex
In 14:00 Establish a heavy complex of:
Power Clean + Hang Power Clean + 3 Jerks
TUESDAY 230725
WORK CAPACITY:
“Diane”
21-15-9 reps for time of:
Deadlifts (225/155)
Handstand Push-ups
STRENGTH:
Every 2:00 for 10:00
75 Double Unders
10 Russian Kettlebell Swings (Heavy/Unbroken )
MONDAY 230724
WORK CAPACITY:
AMRAP in 15 minutes of:
25/20 Calorie Row
5 Toes to Ring + 5 Ring Muscle Up
STRENGTH:
Front Squat 3-3-3-3-3-3
SATURDAY 230722
WORK CAPACITY:
AMRAP in 20 minutes of:
6 50' Shuttle Runs
7 Strict Handstand Push-ups
8 Power Cleans (115/75)
1:00 Rest
STRENGTH:
Power Clean + Push Jerk 1:00 on 1:00 off
Max Reps at the following weights:
(115/75)
(155/105)
(185/125)
then
EMOM for 5 minutes complete
1 Heavy Rep
FRIDAY 230721
WORK CAPACITY:
3 Rounds for time of:
200 Meter Run
21 Chest to Bar Pull Ups
200 Meter Run
30 Alternating DB Lunges (50/35)
STRENGHTH:
Every 2:00 for 12:00
Pause Back Squat
3 Reps w/ :02 pause in the bottom
THURSDAY 230720
WORK CAPACITY:
For Max Calories
From 0:00-6:00
400 Meter Run
15 Seated Strict Press (125/85)
Max Calories on Machine of Choice
1:00 Rest
From 7:00-12:00
300 Meter Run
12 Seated Strict Press (125/85)
Max Calories on Machine
1:00 Rest
From 13:00-17:00
200 Meter Run
9 Seated Strict Press (125/85)
Max Calories on Machine
1:00 Rest
From 18:00-21:00
100 Meter Run
6 Seated Strict Press (125/85)
Max Calories on Machine
STRENGTH:
In a 7:00 window, accumulate as much time as possible in a Ring Support
WEDNESDAY 230719
WORK CAPACITY:
3 Rounds for time of:
500 Meter Row
100 Double Unders
15 Deadlifts (225/155)
STRENGTH:
EMOM in 10 minutes of
1 Deadlift
TUESDAY 230718
WORK CAPACITY:
For Total Time:
2 Rounds of
21 Wall Balls (20/14)
21 Power Snatch (75/55)
2:00 Rest
2 Rounds of
21 Wall Balls (20/14)
9 Power Snatch (135/95)
STRENGTH:
Overhead Squat 5-5-5-5-5
MONDAY 230717
STRENGTH:
AMRAP in 8 minutes of:
6 Hang Squat Clean (185/125)
6 Shoulder to Overhead (185/125)
9 Deficit Push Ups (hands on 45/35 plates)
WORK CAPACITY:
2-4-6-8-10 Reps for time of:
Floor Press (155/105)
Bar Muscle Ups
SATURDAY 230715
WORK CAPACITY:
AMRAP in 8 minutes of:
3 Toes to Bar
3 Deadlift (225/155)
6 Toes to Bar
3 Deadlift (225/155)
9 Toes to Bar
3 Deadlift (225/155)
12/6, 15,6, 18/6, 21/9, etc...
2:00 Rest
For Time:
30 Deadlift (135/95)
30 V-Ups
FRIDAY 230714
WORK CAPACITY:
Every 3:00 for 30:00
8 Burpee Box Jump Overs (24/20)
5 Back Squats
THURSDAY 230713
WORK CAPACITY:
Every 2:30 for 25:00
18/12 Calorie Bike
4 Wall Walks
WEDNESDAY 230712
WORK CAPACITY:
For Time:
600 Meter Run
60 Wall Balls (20/14)
400 Meter Run
40 Wall Balls (20/14)
200 Meter Run
20 Wall Balls (20/14)
STRENGTH:
Hang Squat Snatch 3-3-3-3-3-3-3-3
TUESDAY 230711
WORK CAPACITY:
21-18-15-12-9-6-3 Reps for time of:
Single Dumbbell Box Step Overs (24/20) (50/35)
5 Single Arm Devils Press (50/35)
STRENGTH:
:30 on :30 off until completion
15 Lateral Barbell Hops
Max Sumo Deadlift High Pulls (115/75)
*Continue rounds until the athlete completes 60 Sumo Deadlift High Pulls*
MONDAY 230710
WORK CAPACITY:
With a 30:00 Running Clock Complete:
3 Rounds:
15/12 Calorie Row
15 Hang Squat Cleans (95/65)
2:00 Rest
2 Rounds:
12/10 Calorie Row
12 Hang Squat Cleans (135/95)
2:00 Rest
For Time:
9/8 Calorie Row
9 Hang Squat Cleans (185/125)
In remaining time Establish a Hang Squat Clean 2RM
SATURDAY 230708
WORK CAPACITY:
8 Rounds of:
AMRAP in 1 minute / 1:00 Rest
1 Rope Climb
2 Squat Snatch (155/105)
Max Wall Balls (20/14)
STRENGTH:
Squat Snatch 1-1-1-1-1
FRIDAY 230707
WORK CAPACITY:
For Time:
40/30 Calorie Bike
120 Walking Lunge Steps
40/30 Calorie Bike
120 Walking Lunge Steps
40/30 Calorie Bike
*Optional weight vest (20/14)*
STRENGTH:
Deadlift 5-5-5-5-5
