WORK CAPACITY:
Every 5:00 for 25:00
400 Meter Run
12 Deadlift (225/155)
12 Alternating Pistols
STRENGTH:
Deadlift 1-1-1-1-1-1-1-1
SATURDAY 230930
WORK CAPACITY:
From 0:00-12:00
100/80 Calorie Row
20 Strict Handstand Push-ups
5 Power Cleans
12:00-22:00
80/64 Calorie Row
15 Strict Handstand Push-ups
4 Power Cleans
22:00-Finish
60/48 Calorie Row
10 Strict Handstand Push-ups
3 Power Cleans
*Power Clean weight should be a heavy challenge, without a big risk of failing reps. Each athlete can choose their own adventure based on how the other movements will play a role.
FRIDAY 230929
STRENGTH:
3 Rounds
:30 on 1:00 off
Front Squat for Max Reps @ 95/65, 135/95, 185/125
Then
In 10:00 Establish a Heavy Single
WORK CAPACITY:
For Time:
5 Front Squats (@ 70% of the Single)
5 Muscle Ups
10 Front Squats
10 Muscle Ups
15 Front Squats
15 Muscle Ups
THURSDAY 230928
WORK CAPACITY:
6 Rounds for time of:
200 Meter Run
4 Wall Walks
200 Meter Row
16 Double Dumbbell Box Step Ups (24/20) (50/35)
STRENGTH:
In 10:00 Complete
Seated Alternating Double Dumbbell Strict Press 5x12
WEDNESDAY 230927
WORK CAPACITY:
10 Rounds for time of:
1 Rope Climb
3 Deadlift (275/185)
5 Burpee Box Jumps (24/20)
STRENGTH:
In 7:00 Establish 1RM Weighted Pull Up
TUESDAY 230926
WORK CAPACITY:
Every 5:00 for 15:00
20/15 Calorie Bike
15 Power Snatch (115/75)
STRENGTH:
Hang Power Snatch 2-2-2-2-2-2-2-2
MONDAY 230925
WORK CAPACITY:
3 Rounds for time of:
20 Overhead Reverse Plate Lunges (45/35)
15 Toes to Bar
20 Overhead Reverse Plate Lunges (45/35)
15 Handstand Push Ups
STRENGTH:
Back Squat 3-3-3-3-3
SATURDAY 230923
WORK CAPACITY:
4 Rounds for time of:
10 50' Shuttles
10 Touch and Go Power Snatch*
10 V-Ups
1:00 Rest
*Choose PS weight based on the goal of staying unbroken.
STRENGTH:
Snatch Balance 1-1-1-1-1-1-1-1
FRIDAY 230922
WORK CAPACITY:
4 rounds of:
AMRAP in 3 minutes / 1:00 Rest
5 Clean and Jerk (185/125)
5 Chest to Bar
5 Strict Handstand Push-ups
STRENGTH:
Every 2:00 for 12:00
1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk
THURSDAY 230921
WORK CAPACITY:
8 Rounds of:
3:00 on 1:00 off
250/200m Row
Max Rounds of "Cindy"
WENDESDAY 230920
WORK CAPACITY:
Every 3:00 for 18:00
15/10 Calorie Bike
3 Wall Walks
12 Toes to Bar
STRENGTH:
Deadlift 2-2-2-2-2-2-2-2-2-2
TUESDAY 230919
WORK CAPACITY:
For total time:
3 Rounds
15 Single Dumbbell Box Step Overs (50/35) (24/20)
5 Ring Muscle Ups
2:00 Rest
3 Rounds
200 Meter Run
10 Thrusters (135/95)
STRENGTH:
Push Press 3-3-3-3-3
MONDAY 230918
WORK CAPACITY:
Follow these rounds until 80 Burpees are completed
From 0:00-3:00
30 Alternating DB Snatch (50/35)
Max Burpees
From 3:00-6:00
25 Alternating DB Snatch (50/35)
Max Burpees
From 6:00-9:00
20 Alternating DB Snatch (50/35)
Max Burpees
From 9:00-Finish
15 Alternating DB Snatch (50/35)
Max Burpees
STRENGTH:
Back Squat 3-3-2-2-1-1
SATURDAY 230916
WORK CAPACITY:
For Time:
600 Meter Run
21 Bar Facing Burpees
21 Overhead Squat (115/75)
2:00 Rest
400 Meter Run
15 Bar Facing Burpees
15 Overhead Squat (115/75)
2:00 Rest
200 Meter Run
9 Bar Facing Burpees
9 Overhead Squat (115/75)
STRENGTH:
Squat Snatch 1-1-1-1-1-1-1-1
FRIDAY 230915
WORK CAPACITY:
Every 5:00 for 20:00
15 Alternating Pistols
15 Kettlebell Swings (24/16)
15 Push Ups
15 Box Jump Overs (24/20)
15 Pull Ups
STRENGTH:
Front Squat 5-4-3-2-1
THURSDAY 230914
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
