WORK CAPACIY:
Every 5:00 for 25:00
10 Push Press (155/105)
30/22 Calorie Bike
50 ft Handstand Walk
WEDNESDAY 231129
WORK CAPACITY:
AMRAP in 20 minutes of:
80 Double Unders
40 Crossover Single Unders
8 Muscle Ups
STRENGTH:
Every 2:00 for 8:00
Back Rack Reverse Lunge Steps 10 Reps - alternate legs
TUESDAY 231128
WORK CAPACITY:
AMRAP in 10 minutes of:
2 Power Cleans (135/95)
2 Shoulder to Overhead (135/95)
2 Lateral Bar Burpees
4/4/4, 6/6/6, etc..
STRENGTH:
Bench Press 10-10-10-10-10
MONDAY 231127
WORK CAPACITY:
For Time:
30 Front Squats (95/65)
250/200 Meter Row
30 Box Jumps (24/20)
250/200 Meter Row
then
20/250m/20/250m
then
10/250m/10/250m
STRENGTH:
Front Squat 2-2-2-2-2
SATURDAY 231125
WORK CAPACITY:
For Max Reps Complete:
AMRAP in 6 minutes complete:
30/24 Calorie Bike
21 Deadlift (185/135)
Max Strict Handstand Push Ups
2:00 Rest
AMRAP in 5 minutes complete:
30/24 Calorie Bike (or Row)
15 Deadlift (185/135)
Max Strict Handstand Push Ups
2:00 Rest
AMRAP in 4 minutes complete:
30/24 Calorie Bike (or Row)
9 Deadlift (185/135)
Max Strict Handstand Push Ups
STRENGTH:
Deadlift 3-3-3-3-3-3
FRIDAY 231124
WORK CAPACITY:
In a 30:00 Window:
For Time:
200 Double Unders
20 Squat Snatch (115/75)
2:00 Rest
150 Double Unders
15 Squat Snatch (135/95)
2:00 Rest
100 Double Unders
10 Squat Snatch (155/105)
then
Establish a Squat Snatch single in remaining time
THURSDAY 231123
WORK CAPACITY:
"Earn That Gravy"
EMOM for 40 minutes complete:
Min 1: 20/15 Calorie Row
Min 2: 200m Run
Min 3: Max Wall Walks
Min 4: Rest
Score is total Wall Walks
WEDNESDAY 231122
STRENGTH:
Every :30 for 5:00
1 Power Clean
then
EMOM for 10 minutes complete:
1 Power Clean
WORK CAPACITY:
For Time:
30 Hang Power Cleans (155/105)
40 Bar Facing Burpees
50/40 Calorie Row
TUESDAY 231121
WORK CAPACITY:
For Time:
75 Wall Balls (20/14)
30 Single Dumbbell Overhead Lunges (50/35)
50 Wall Balls (20/14)
20 Single Dumbbell Overhead Lunges (50/35)
25 Wall Balls (20/14)
10 Single Dumbbell Overhead Lunges (50/35)
STRENGTH:
Back Squat 5-5-5-5-5
MONDAY 231120
WORK CAPACITY:
“Helen”
3 Rounds for time of:
400 Meter Run
21 Kettblebell Swings (24/16)
12 Pull-ups
STRENGTH:
Push Press 5-5-3-3-1-1
SATURDAY 231118
WORK CAPACITY:
For Time:
200 Meter Run
15 Power Snatch (95/65)
15 Overhead Squat (95/65)
200/12/12, 200/9/9, 200/6/6, 200/3/3
STRENGTH:
Power Snatch 3-3-3-3-3-3
FRIDAY 231117
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
