WORK CAPACITY:
3 Rounds for time of:
30 Alternating Dumbell Snatch (50/35)
10 Bar Muscle Ups
75 Double Unders
STRENGTH:
Power Snatch 10-8-6-4-2
TUESDAY 231017
WORK CAPACITY:
Every 4:00 for 20:00
400 Meter Run
1 Set of Thrusters (95/65)
STRENGTH:
Every :30 for 3:00
Push Press 2 Reps
then
in 7:00 Establish a Heavy Single
MONDAY 231016
WORK CAPACITY:
For Time:
10/8 Calorie Row
2 Strict HSPU
2 Hang Squat Cleans (155/105)
10(8)/4/4,
10(8)/6/6,
10(8)/8/8,
10(8)/10/10
STRENGTH:
6 Rounds
:40 on 1:20 off
Max Front Rack Lunge Steps
SATURDAY 231014
WORK CPACITY:
5 Rounds for time of:
25 Wall Balls (20/14)
6 Bar Muscle Ups
STRENGTH:
Back Squat 3-3-2-2-1-1
FRIDAY 231013
WORK CAPACITY:
Every 4:00 for 16:00
500/450 Meter Row
10 Power Snatch (135/95)
STRENGTH:
Every :30 for 3:00
1 Squat Snatch
Every :60 for 3:00
1 Squat Snatch
Every 2:00 for 6:00
1 Squat Snatch
THURSDAY 231012
WORK CAPCITY:
AMRAP in 25 minutes of:
100 Meter Run
10 Double Unders
10 Strict Press (95/65)
200 Meter Run
20 Double Unders
10 Strict Press (95/65)
300 Meter Run
30/10
400 Meter Run
40/10
etc...
STRENGTH:
Alternating Tabata Intervals
8 Rounds (:20 on :10 off)
Alternating S-Leg V-Ups
Renegade Rows
WEDNESDAY 231011
WORK CAPACITY:
On a 30:00 Running Clock:
"Cindy"
AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Air Squats
Rest 2:00
21 Deadlifts (185/135)
15 Deadlifts (225/155)
9 Deadlifts (275/185)
Find a heavy Deadlift triple if any time remains
TUESDAY 231010
WORK CAPACITY:
AMRAP in 8 minutes of:
10/7 Calorie Bike
10 Push Press (95/65)
10 Box Jump Overs (24/20)
Rest 2:00
For Time:
30/21 Calorie Bike
30 Push Press (95/65)
30 Box Jump Overs (24/20)
STRENGTH:
Every :90 for 12:00
2 Push Press + 2 Push Jerk
MONDAY 231009
WORK CAPACITY:
AMRAP in 20 minutes of:
200 Meter Run
5 Strict Handstand Push-ups
1 Barbell Complex (185/125)
(2 Power Clean + 2 Hang Squat Clean + 2 Front Squats)
STRENGTH:
In 10:00 establish a Heavy Single of:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat
SATURDAY 231007
WORK CAPACITY:
10 Rounds for time of:
100 Meter Run
9 Kettlebell Swings (24/16)
3 Ring Muscle Ups
STRENGTH:
Every 2:00 for 10:00
10 Dumbbell Floor Presss
FRIDAY 231006
WORK CAPACITY:
AMRAP in 20 minutes of:
30/24 Calorie Row
30 Ab-Mat Sit Ups
30 Wall Balls (20/14)
90 Double Unders
STRENGTH:
3 Rounds for max reps of:
1:00 on 1:00 off
Goblet Reverse Lunges as heavy as possible
THURSDAY 231005
WORK CAPACITY:
AMRAP in 3 minutes of:
200 Meter Run
10 Dumbbell Box Step Up (24/20)(50/35)
Max Alternating Dumbbell Snatch
2:00 Rest
AMRAP in 5 minutes of:
400 Meter Run
25 Dumbbell Box Step Up (24/20)(50/35)
Max Alternating Dumbbell Snatch
2:00 Rest
AMRAP in 7 minutes of:
600 Meter Run
40 Dumbbell Box Step Up (24/20)(50/35)
Max Alternating Dumbbell Snatch
WEDNESDAY 231004
STRENGTH:
4 Rounds
:30 on :30 off
Clean and Jerk for Max Reps at (135/95)
then
10:00 to establish a Heavy Single
WORK CAPACITY:
3 Rounds for max reps of:
15/10 Calorie Bike
10 Hang Power Cleans (115/75)
+
1 Set of Shoulder to Overhead (115/75)
2:00 Rest
TUESDAY 231003
WORK CAPACITY:
CrossFit Open Workout 14.5
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65)
Bar-Facing Burpees
STRENGTH:
Back Squat 5-5-5-5
MONDAY 231002
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
