WORK CAPACITY:
3 Rounds for time of:
30 Thrusters (75/55)
20 Pull Ups
STRENGTH:
EMOM for 8 minutes complete
1 Squat Clean + 1 Front Squat
then
Every 2:00 for 8:00
1 Squat Clean + 1 Front Squat
SATURDAY 231209
WORK CAPACITY:
AMRAP in 10 minutes of:
3 Sumo Deadlift High Pull (75/55)
10 Double Unders
6/20, 9/30, etc..
STRENGTH:
Deadlift 10-10-10-10
FRIDAY 231208
WORK CAPACITY:
Every 5:00 for 30:00
25/18 Calorie Bike
5 Wall Walks
3 Heavy Power Snatch
THURSDAY 231207
WORK CAPACITY:
Every 10:00 for 30:00
750 Meter Row
30 Dumbbell Front Squats (50/35)
20 Dumbbell Floor Press (50/35)
10 Dumbbell Shoulder to Overhead (50/35)
WEDNESDAY 231206
WORK CAPACITY:
AMRAP in 20 minutes of:
50 Double-Unders
5 Bar Muscle Ups
5 Squat Cleans (155/105)
STRENGTH:
Squat Clean 1-1-1-1-1-1-1-1-1-1
TUESDAY 231205
WORK CAPACITY:
3 Rounds for time of:
20 Alternating Front Rack Lunge (95/65)
20 Lateral Bar Burpees
20 Overhead Squats (95/65)
STRENGTH:
Every :90 for 12:00
Single Effort L-Sit Hold
3 Push Press
MONDAY 231204
WORK CAPACITY:
EMOM for 10 minutes
15/12 Calorie Row
12 Toes to Bar
Straight into
EMOM for 10 minutes
15/12 Calorie Row
15 Wall Balls (20/14)
STRENGTH:
Back Squat 2-2-2-2-2
SATURDAY 231202
WORK CAPACITY:
For Time:
21 Power Snatch (135/95)
6 Wall Walks
1:00 Rest
15 Power Snatch (135/95)
4 Wall Walks
1:00 Rest
9 Power Snatch (135/95)
2 Wall Walks
STRENGTH:
Squat Snatch 1-1-1-1-1-1-1-1-1-1
FRIDAY 231201
WORK CAPACITY:
5 Rounds for max reps
2:30 on 1:30 off
500 Meter Row
Max Deadlifts (225/155)
STRENGTH:
Deadlift 3-3-3-3-3
THRUSDAY 231130
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
