Workout of the Day
WORK CAPACITY:
5x AMRAP 2 / Rest 1:00
Round 1:
100 Double Unders
Max Hang Power Cleans (185/125)
Round 2:
80 Double Unders
Max Hang Power Cleans (185/125)
Round 3:
60 Double Unders
Max Hang Power Cleans (185/125)
Round 4:
40 Double Unders
Max Hang Power Cleans (185/125)
Round 5:
20 Double Unders
Max Hang Power Cleans (185/125)
STRENGTH
Every 2:30 for 10:00
Front Rack Reverse Lunges 10 Reps
WORK CAPACITY:
Every 2:00 for 20:00
20/15 Calorie Row or Bike
then
Max KB Swings (24/16)
or
Max KB Box Step Ups (24/20) (24/16)
STRENGTH:
EMOM for 8 minutes
Min 1 - Tall Plank Hold
Min 2 - Wall Sit
Accumulate as much time as you can
WORK CAPACITY:
With a 30:00 Running Clock
4 Rounds for time of:
400 Meter Run
21 V-Ups
15 Thrusters (95/65)
Then in remaining time
Find a 5RM Back Squat
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
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
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
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
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
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
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
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
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
WORK CAPACITY:
Every 5:00 for 30:00
15 50' Shuttle Runs (25' out and back)
15 Burpees
3 Heavy Front Squats*
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
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
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
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
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
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
WORK CAPACITY:
5 rounds of :
AMRAP in 3 min / 1:00 Rest
20/16 Calorie Row
20 Wall Balls (20/14)
Max V-Ups
