WORK CAPACITY:
"Fran"
21-15-9 reps for time of:
Thrusters (95/65)
Pull Ups
STRENGTH:
Back Squat 6-4-2-1-6-4-2-1
TUESDAY 230808
WORK CAPACITY:
From 0:00-8:00
800/700 Meter Row
30 Double Dumbbell Box Step Overs (50/35)
From 8:00-16:00
800/700 Meter Row
40 Box Jump Overs (24/20)
From 16:00-24:00
800/700 Meter Row
30 Double Dumbbell Front Squats (50/35)
From 24:00-32:00
800/700 Meter Row
40 V-Ups
MONDAY 230807
WORK CAPACITY:
AMRAP in 20 mintues of:
10 Shuttle Runs (25' Down & Back)
21 Deadlift (115/75)
15 Hang Power Cleans (115/75)
9 Shoulder to Overhead (115/75)
STRENGTH:
Deadlift 5-5-4-3-2-1
SATURDAY 230805
WORK CAPACITY:
On a 25:00 Running Clock
5 Rounds for time of:
15 Power Snatch (75/55)
15 Toes to Bar
then
In remaining time find a 3RM Overhead Squat from the rack
FRIDAY 230804
WORK CAPACITY:
3 Rounds for time of:
20/16 Calorie Row
3 Rope Climbs
10 Power Cleans (135/95)
STRENGTH:
Every :90 for 15:00
1 Power Clean + 1 Hang Power Clean
THURSDAY 230803
WORK CAPACITY:
8 Rounds for time of:
12 V-Ups
200 Meter Run w/ Med Ball (20/14)
1:00 Rest
SKILLS:
In 6:00 establish a max effort Freestanding HS Hold
WEDNESDAY 230802
WORK CAPACITY:
AMRAP in 7 minutes of:
12 Bar Facing Burpees
9 Shoulder to Overhead (135/95)
3:00 Rest
AMRAP in 7 mintues of:
12/10 Calorie Row
9 Pull Ups
STRENGTH:
Push Jerk 3-3-3-3-3
TUESDAY 230801
WORK CAPACITY:
5 Rounds for max reps of:
:30 on / :30 off
Calorie Bike
Dumbbell Goblet Squats (50/35)
Double Unders
Alternating Dumbbell Snatch (50/35)
STRENGTH:
Back Squat 5-5-5-5-5
MONDAY 230731
WORK CAPACITY:
For Time:
5 Wall Walks
5 Power Snatch (95/65)
400m Run
5/10/400m, 5/15/400m, 5/20/400m
STRENGTH:
Squat Snatch Cycling
EMOM for 12 minutes
Minutes (1-4) 4 Touch and Go Reps
Mins (5-8) 3 Touch and Go Reps
Mins (9-12) 2 Touch and Go Reps
SATURDAY 230729
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
