WORK CAPACITY:
AMRAP in 13 minutes of:
9 Deadlifts (225/155)
15 Wall Balls (20/14)
21/15 Calorie Row
STRENGTH:
Deadlfit 3-3-3-3-3
MONDAY 231106
WORK CAPACITY:
Every 2:00 Until Failure
8 Burpee Box Jumps (24/20)
8 Power Cleans (135/95)
Increase Power Clean Reps by 2 per round
8/8, 8/10, 8/12, etc...
STRENGTH:
Build to a heavy complex of:
2 Cleans + 2 Jerks
SATURDAY 231104
WORK CAPACITY:
"Nate"
AMRAP in 20 minutes of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (32/24)
STRENGTH:
Pause Front Squat 3-3-2-2-1-1
FRIDAY 231103
WORK CAPACITY:
AMRAP in 15 minutes of:
10 to 1
Pull Ups
Shoulder to Overhead (115/75)
Then
1-2-3-4...etc
Chest to Bar
Shoulder to Overhead (155/105)
STRENGTH:
Push Press 5-5-3-3-3-3
THURSDAY 231102
WORK CAPACITY:
4 Rounds for max reps
1:00 Burpees to 6" Target
1:00 Wall Walks
1:00 Calorie Row
1:00 Push Ups
1:00 Rest
WEDNESDAY 201101
WORK CAPACITY:
For Time:
30/24 Calorie Bike
30 Box Jump Overs (24/20)
30 Overhead Squats (135/95)
30 Box Jump Overs (24/20)
30/24 Calorie Bike
STRENGTH:
Squat Snatch 1-1-1-1-1
TUESDAY 231031
WORK CAPACITY:
AMRAP in 10 minutes of:
15 Wall Balls (20/14)
10 Toes to Bar
5 Hang Squat Cleans 95/65*
*Weights increase to 115/75 135/95, 155/105, 185/125, 205/135
STRENGTH:
Back Squat 1-1-1-1-1
then
Complete 1 Set of Max Reps at 75% of Heavy Single
MONDAY 231030
WORK CAPACITY:
Buy in:
800 Meter Run
1:00 Rest
200 Meter Farmer's Carry (50/35)
then
21-15-9 Deadlift (155/105)
9-6-3 Ring Muscle Ups
then
200 Meter Farmer's Carry (50/35)
STRENGTH:
Deadlift 7-5-3-1-1
SATURDAY 231028
WORK CAPACITY:
For Time:
21 Power Cleans (135/95)
21 Handstand Push-ups
21/15 Calorie Bike
1:00 Rest
15 Power Cleans (135/95)
15 Handstand Push-ups
15/12 Calorie Bike
1:00 Rest
9 Power Cleans (135/95)
9 Handstand Push-ups
9 Calorie Bike
STRENGTH:
Power Clean 1-1-1-1-1-1-1-1-1-1
FRIDAY 231027
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
