WORK CAPACITY:
For Time:
10-20-30-40
Calorie Row*
Wall Balls (20/14)
*Ladies Row (8/16/24/32)
STRENGTH:
Front Squat 5-5-5-5-5
THURSDAY 231116
WORK CAPACITY:
Every 10:00 for 30:00
30 Alternating Dumbbell Snatch (50/35)
800 Meter Run with a Medball (20/14)
30 Medball Ab-Mat Sit Ups
STRENGTH:
AMRAP in 4 minutes of:
Max Single Arm Dumbell Press
WEDNESDAY 231115
WORK CAPACITY:
4 Rounds for Max Reps of:
1:00 Max Air Squats
:30 Rest
1:00 Max Push Ups
:30 Rest
1:00 Max Pull Ups
:30 Rest
STRENGTH:
Split Jerk 2-2-2-2-2-1-1-1
TUESDAY 231114
WORK CAPACITY:
AMRAP in 12 minutes of:
7 Box Jumps (24/20)
5 Lateral Bar Burpees
3 Deadlift (245/165)
STENGTH:
Deadlift 3-3-3-2-2-2-1-1
MONDAY 231113
WORK CAPACITY:
AMRAP in 18 minutes of:
1 Toes to Bar
2 Front Squats (95/65)
4/3 Calorie Row
2/4/8(6), 3/6/12(9), 4/8/16(12), etc...
STRENGTH:
Back Squat 1-1-1-1-1-1-1-1-1-1
SATURDAY 231111
WORK CAPACITY:
For Time:
10/8 Calorie Bike
3 Bar Muscle Ups
20 Alternating Dumbbell Snatch (50/35)
1:00 Rest
20/16 Calorie Bike
6 Bar Muscle Ups
30 Alternating Dumbbell Snatch (50/35)
1:00 Rest
30/24 Calorie Bike
9 Bar Muscle Ups
40 Alternating Dumbbell Snatch (50/35)
STRENGTH:
Squat Snatch 2-2-2-2-2-2
FRIDAY 231110
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
THURSDAY 231109
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
WEDNESDAY 231108
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
TUESDAY 231107
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
