WORK CAPACITY:
4 Rounds for time of:
30/24 Calorie Row
15 Kettlebell Swings (24/16)
100 Meter Kettelbell Carry (24/16)
2:00 Rest
WEDNESDAY 230823
WORK CAPACITY:
Every 2:00 for 8:00
200 Meter Run
Max Burpees to 6" target in remaining time
Rest from 3 minutes
Every 2:00 for 8:00
200 Meter Run
Max Handstand Push-ups in remaining time
STRENGTH:
EMOM for 10 minutes complete:
1 Set Weighted Strict Pull Ups (4-10 reps)
TUESDAY 230822
WORK CAPCITY:
For Max Reps:
2:00 Box Jumps Step Down (30/24)
2:00 Alternating Pistols
2:00 Calorie Bike
1:00 Box Jumps Step Down (30/24)
1:00 Alternating Pistols
1:00 Calorie Bike
2:00 Box Jumps Step Down (30/24)
2:00 Alternating Pistols
2:00 Calorie Bike
STRENGTH:
Front Squat 5-5-3-3-1-1
MONDAY 230821
WORK CAPACITY:
From 0:00-7:00
Complete 4 Rounds
2 Wall Walks
4 Power Snatch (135/95)
From 7:00-12:00
Complete 3 Rounds
2 Wall Walks
4 Power Snatch (135/95)
From 12:00-15:00
2 Rounds
2 Wall Walks
4 Power Snatch (135/95)
From 15:00-30:00
Establish a heavy complex of 1 Snatch + 2 Overhead Squats
Build across sets
SATURDAY 230819
WORK CAPACITY:
10 Rounds for time of:
3 Shoulder to Overhead (185/135)
5 Deadlifts (185/135)
7 Chest to Bar Pull Ups
STRENGTH:
Deadlift 3-3-3-3-3-3
FRIDAY 230818
WORK CAPACITY:
AMRAP in 16 minutes of:
10 Lateral Bar Burpees
10 Overhead Squats (135/95)
1:00 Rest
STRENGTH:
Back Squat 10-10-5-5-3-3
THURSDAY 230817
WORK CAPACITY:
Every 6:00 for 24:00
500 Meter Row
20 Single Kettlebell Box Step Ups (24/20) (24/16)
5 Wall Walks
STRENGTH:
Alternating Tabata Intervals
8 Rounds of :20 on :10 off
Flutter Kicks
Push Ups
WEDNESDAY 230816
WORK CAPACITY:
AMRAP in 18 minutes of:
10 Wall Balls (20/14)
10 Toes to Bar
15/10 Calorie Bike
*Add 10 Wallballs each round
STRENGTH:
Power Clean 10-10-10-10
TUESDAY 230815
WORK CAPACITY:
For Time:
40 Burpee Box Jump Overs (24/20)
60 Kettlebell Swings (24/16)
40 Burpee Box Jump Overs (24/20)
STRENGTH:
Every 2:00 for 12:00 Complete
1 Strict Press + 2 Push Press + 3 Push Jerk
MONDAY 230814
WORK CAPACITY:
Every 5:00 for 20:00
400 Meter Run
In the remaining time complete:
21 Hang Squat Cleans (95/65)
18 Hang Squat Cleans (135/95)
15 Hang Squat Cleans (155/105)
12 Hang Squat Cleans (185/125)
9 Hang Squat Cleans (205/145)
6 Hang Squat Cleans (225/155)
3 Hang Squat Cleans (245/165)
SATURDAY 230812
WORK CAPACITY:
From 0:00-5:00
33 Wall Balls (20/14)
33 Burpees to Target 6"
From 5:00-9:00
33 Wall Balls (20/14)
22 Burpees to Target 6"
From 9:00-12:00
33 Wall Balls (20/14)
11 Burpees to Target 6"
From 12:00-14:00
33 Wall Balls (20/14)
Max Burpees to Target 6"
STRENGTH:
Every 2:30 for 10:00
Back Rack Lunges
10 Alternating Reps (5 each leg)
FRIDAY 230811
WORK CAPACITY:
3 Rounds of
AMRAP in 5 minutes / 2:00 Rest
400 Meter Run
10 Strict Handstand Push-ups
Max Clean and Jerks (155/105)
STRENGTH:
Clean and Jerk 1-1-1-1-1-1-1-1-1-1
THURSDAY 230810
WORK CAPACITY:
50-30-10 reps for time of:
Air Squats
Hollow Rocks
Lunge Steps
Calorie Row
WEDNESDAY 230809
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
