WORK CAPACITY:
Every 5:00 for 30:00
15 50' Shuttle Runs (25' out and back)
15 Burpees
3 Heavy Front Squats*
THURSDAY 231026
WORK CAPACITY:
For Time:
100 DB Lunge Steps (50/35)
75/60 Calorie Bike
50 Box Jumps (24/20)
75/60 Calorie Bike
100 DB Lunge Steps (50/35)
STRENGTH:
Every 2:00 for 6:00
1 Max Effort L-Sit Hold
WEDNESDAY 231035
WORK CAPACITY:
AMRAP in 3 minutes of:
10 Wall Walks
Max Calorie Row
1:00 Rest
AMRAP in 3 minutes of:
40 Ab Mat Sit Ups
Max Calorie Row
1:00 Rest
AMRAP in 3 minutes of:
40 Push Ups
Max Calorie Row
1:00 Rest
AMRAP in 3 minutes of:
150 Double Unders
Max Calorie Row
STENGTH:
Bench Press 10-10-10-10
TUESDAY 231024
WORK CAPACITY:
For Time:
600 Meter Run
15 Chest to Bar
30 Wall Balls (20/14)
400 Meter Run
12 Chest to Bar
24 Wall Balls (20/14)
200 Meter Run
9 Chest to Bar
18 Wall Balls (20/14)
STRENGTH:
Back Squat 2-2-2-2-2
MONDAY 231023
WORK CAPACITY:
For Time:
8 Hang Squat Snatch (95/65)
8 Burpee Box Jump Overs (24/20)
10 Hang Squat Snatch (95/65)
10 Burpee Box Jump Overs (24/20)
12 Hang Squat Snatch (95/65)
12 Burpee Box Jump Overs (24/20)
14 Hang Squat Snatch (95/65)
14 Burpee Box Jump Overs (24/20)
STRENGTH:
Every 2:00 for 14:00
2 Hang Squat Snatch + 1 Overhead Squat
SATURDAY 231021
WORK CAPACITY:
For Time:
30 Shoulder to Overhead (135/95)
60 Deadlift (135/95)
90 Single Dumbbell Box Step Ups (24/20)(50/35)
*Every break complete a 100 Meter Run
STRENGTH:
Deadlift 4-4-4-2-2-2
FRIDAY 231020
WORK CAPACITY:
For Time:
15 Burpee Pull Ups
15 Front Squat (135/95)
3 Rope Climbs
2:00 Rest
12 Burpee Pull Ups
12 Front Squat (135/95)
3 Rope Climbs
2:00 Rest
9 Burpee Pull Ups
9 Front Squat (135/95)
3 Rope Climb
STRENGTH:
Front Squat 3-3-3-3-3
THURSDAY 231019
WORK CAPACITY:
5 rounds of :
AMRAP in 3 min / 1:00 Rest
20/16 Calorie Row
20 Wall Balls (20/14)
Max V-Ups
WEDNESDAY 231018
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
