WORK CAPACITY:
8 Rounds for total reps of:
:30 on :30 off
Max Calorie Bike
Max Wall Walks
Max Thrusters (45/35)
STRENGTH:
1 Attempt Max Ring Support Hold
1 Attempt Max L-Sit Hold (any variation)
1 Attempt Max Hold w/ Chin above bar
WEDNESDAY 230913
WORK CAPACITY:
For Time:
40-30-20-10
Calorie Row
12-9-6-3
Single Dumbbell Devil's Press (50/35)
2:00 Rest
80-60-40-20
Double Unders
20-15-10-5
Hang Power Clean (95/65)
STRENGTH:
Power Clean 10-10-10-10-10
TUESDAY 230912
WORK CAPACITY:
In 30:00 Complete
4 Rounds of:
4 50' Shuttle Runs (25' out and back)
8 Toes to Bar
12 Push Ups
1:00 Rest
3 Rounds of:
4 50' Shuttle Runs (25' out and back)
8 Toes to Bar
12 Push Ups
1:00 Rest
2 Rounds of:
4 50' Shuttle Runs (25' out and back)
8 Toes to Bar
12 Push Ups
1:00 Rest
1 Round of:
4 50' Shuttle Runs (25' out and back)
8 Toes to Bar
12 Push Ups
In remaining time Establish a Heavy Deadlift Triple
MONDAY 230911
WORK CAPACITY:
For Time:
45 Burpee to Target 6"
30 Clean & Jerk (135/95)
15 Bar Muscle Ups
STRENGTH:
Jerk 1-1-1-1-1
SATURDAY 230909
WORK CAPACITY:
Every 8:00 for 32:00
600 Meter Run
18 Burpee Box Jumps (24/20)
18 Chest to Bar
FRIDAY 230908
WORK CAPACITY:
For Time:
600 Meter Run
30 Double Dumbbell Box Step Ups (50/35) (24/20)
40 Push Ups
400 Meter Run
20 Double Dumbbell Box Step Ups (50/35) (24/20)
30 Push Ups
200 Meter Run
10 Double Dumbbell Box Step Ups (50/35) (24/20)
20 Push Ups
STRENGTH:
Every 2:00 for 10:00
Front Squat 5-4-3-2-1
Max set of Wall Facing Handstand Push-ups
THURSDAY 230907
WORK CAPACITY:
AMRAP in 22 minutes:
100 Meter Row
10' HS Walk or 1 Wall Walk (per 10')
200m/20', 300m/30', etc..
WEDNESDAY 230906
STRENGTH:
Clean and Jerk (any style)
Every :90 for 9:00
2 Reps (drop and reset)
Every :90 for 6:00
1 Rep
WORK CAPACITY:
"Death by Clean & Jerk"
Barbell @ 50% of your Single for the day
Min 1: 1 Reps
Min 2: 2 Reps
Min 3 : 3 Reps
etc. until failure (or 14:00 is complete)
TUESDAY 230905
WORK CAPACITY:
4 Rounds for time of:
200 Meter Run
21 Wall Balls (20/14)
15 AbMat Sit Ups
9 Shoulder to Overhead (155/105)
1:00 Rest
STRENGTH:
Back Squat 5-5-5-5-5-5
MONDAY 230904
WORK CAPACITY:
5 Rounds for max reps of:
2:30 on 1:30 off
250/200m Row
Max Burpee Box Jump Overs (24/20)
STRENGTH:
Bench Press 3-3-3-3-3
SATURDAY 230902
WORK CAPACITY:
For Time:
800 Meter Run
then
10 Rounds
4 Handstand Push Ups
8 Pull Ups
12 Air Squats
STRENGTH:
Every 2:00 x 12:00 Complete
1 Set of 3 Power Clean + 3 Squat Cleans
3/3, 2/2, 2/2, 1/1, 1/1
FRIDAY 230901
STRENGTH:
Every 2:30 for 15:00
10 V-Ups
1 Push Jerk + 1 Split Jerk
Build weight across sets
WORK CAPACITY:
For Time:
750/650 Meter Row
30 Push Press (135/95)
20 Single Arm Devils Press (50/35)
30 Push Jerks (135/95)
750/650m Row
THURSDAY 230831
WORK CAPACITY:
Every 2:00 Until Failure
12/9 Calorie Bike, Ski, or Row
5 Strict Pull Ups
*Add 1 Pull Up to each round until failure or cap
STRENGTH:
AMRAP in 7 minutes of:
10 Dumbbell Floor Press (50/35)
10 V-Ups
WEDNESDAY 230830
WORK CAPACITY:
For Time:
10/8 Calorie Bike
10 Bar Facing Burpees
10 Front Squats (115/75)
1:00 Rest
20/16 Calorie Bike
20 Bar Facing Burpees
20 Front Squats (115/75)
1:00 Rest
30/24 Calorie Bike
30 Bar Facing Burpees
30 Front Squats (115/75)
STRENGTH:
Back Squat 6-6-6-6
TUESDAY 230829
WORK CAPACITY:
For Time:
1200 Meter Row
60 Crossover Single Unders
15 Hang Squat Snatch (95/65)
800 Meter Row
40 Crossover Single Unders
10 Hang Squat Snatch (95/65)
400 Meter Row
20 Crossover Single Unders
5 Hang Squat Snatch (95/65)
STRENGTH:
Squat Snatch 1-1-1-1-1-1-1-1-1-1
MONDAY 230828
WORK CAPACITY:
In 8:00 Complete
4 Rounds of
10 Deadlift (135/95)
10 Shoulder to Overhead (135/95)
then
Max Wall Walks in remaining time
2:00 Rest
In 6:00 Complete
3 Rounds of
10 Deadlift (135/95)
10 Shoulder to Overhead (135/95)
then
Max Wall Walks in remaining time
STRENGTH:
Deadlift 5-5-5-5-5
SATURDAY 230826
WORK CAPACITY:
2 Rounds for time of:
400 Meter Run
120 Double Unders
15 Power Clean and Jerk (155/105)
STRENGTH:
EMOM for 10 minutes complete
1 Power Clean & Jerk
Then
In 4:00 take 2 attempts at a heavy single
FRIDAY 230825
STRENGTH:
Back Squat 10-10-10
WORK CAPACITY:
"Air Force"
For Time
20 Thrusters (95/65)
20 Sumo Deadlift High Pulls (95/65)
20 Push Jerks (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)
EMOM including 0:00, 4 Burpees
THURSDAY 230824
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)
