WORK CAPACITY:
AMRAP in 15 minutes of:
1 Box Jump Overs 24/20"
1 Hang Squat Cleans 95/65
1 Strict HSPU
2/2/2/, 3/3/3, etc.
STRENGTH:
Squat Clean 2-2-2-2-2
FRIDAY 240119
WORK CAPACITY:
Every 5:00 for 20:00
24/16 Calorie Bike
18 Single Dumbbell Hang Clean and Jerk (50/35)
12 Toes to Bar
STRENGTH:
In 10:00 complete
3 Sets of 12-15 Single Leg Deadlifts (each leg)
3 Sets of 15-20 Russian Twist w/ DB or Medball of choice
THURSDAY 240118
WORK CAPACITY:
For Time:
10 40' Shuttle Runs (20' down/back)
80 Single Dumbbell Box Step Overs (24/20) (50/35)
20 40' Shuttle Runs
40 Single Dumbbell Box Step Overs (24/20) (50/35)
40 40' Shuttle Runs
20 Single Dumbbell Box Step Overs (24/20) (50/35)
STRENGTH:
In 8:00 Complete
4-5 set of 10-12 reps
Pendlay Row
WEDNESDAY 240117
WORK CAPACITY:
AMRAP in 8 minutes of:
21 Bar Facing Burpees
21 Thrusters (115/75)
15 Bar Facing Burpees
15 Thrusters (115/75)
9 Bar Facing Burpees
Max Thrusters in remaining time
STRENGTH:
Thrusters
Every :90 for 15:00
30 Double Unders
3 Thrusters
Build weight across sets
TUESDAY 240116
WORK CAPACITY:
3 Rounds for time of:
30 Single Dumbbell Lunge Steps (50/35)
200 Single Unders
4 Rope Climbs
STRENGTH:
Power Snatch 1-1-1-1-1
MONDAY 240115
WORK CAPACITY:
For Time:
30/24 Calorie Row
30 Push Ups
15 Strict Pull Ups
20/16 Calorie Row
20 Push Ups
10 Strict Pull Ups
10/8 Calorie Row
10 Push Ups
5 Strict Pull Ups
STRENGTH:
Back Squat 3-3-3-3-3-3
SATURDAY 240113
WORK CAPACITY:
For Time:
60/45 Calorie Bike
40 Box Jumps (24/20)
40 Overhead Squat (95/65)
800 Meter Run
20 Box Jumps (24/20)
20 Overhead Squat (95/65)
STRENGTH:
Overhead Squat 10-10-10-10
FRIDAY 240112
STRENGTH:
EMOM for 10 minutes complete
1 Squat Clean and Split Jerk
then
10:00 to Establish a heavy double
WORK CAPACITY:
AMRAP in 5 minutes of:
8 Single Arm Devils Press (50/35)
12 V-Ups
THURSDAY 240111
WORK CAPACITY:
From 0:00-4:00
20 Wall Balls 20/14
Max Calorie Bike
From 4:00-8:00
25 Wall Balls 20/14
Max Calorie Bike
From 8:00-12:00
30 Wall Balls 20/14
Max Calorie Bike
From 12:00-16:00
35 Wall Balls 20/14
Max Calorie Bike
From 16:00-20:00
40 Wall Balls 20/14
Max Calorie Bike
WEDNESDAY 240110
WORK CAPACITY:
3 Rounds for time of:
15 Chest to Bar Pull-ups
15 Deadlift (225/155)
STRENGTH:
Deadlift 5-5-5-5-5
TUESDAY 240109
WORK CAPACITY:
4 Rounds for max reps of:
2:00 Max Double Unders
1:00 Max Hang Power Snatch (75/55)
1:00 Rest
STRENGTH:
With a 12:00 Running Clock complete
12 Squat Snatch (95/65)
9 Squat Snatch (135/95)
6 Squat Snatch (165/115)
Build to a Heavy Single in remaining time
MONDAY 240108
WORK CAPACITY:
AMRAP in 10 minutes of:
15 Russian Kettlebell Swings (70/53)
3 Burpee Box Jump Over (30/24)
15/6, 15/9, etc.
STRENGTH:
Front Squat 5-5-4-4-3-3
SATURDAY 240106
WORK CAPACITY:
7 Rounds for time of:
7 Deadlifts (315/205)
50 Double Unders
15 Pull-ups
FRIDAY 240105
WORK CAPACITY:
21-15-9 reps for time of:
Power Snatch (135/95)
Handstand Push Ups
STRENGTH:
Every 1:00 for 5:00
2 Touch and Go Squat Snatch
Every 2:00 for 8:00
2 Touch and Go Squat Snatch
THURSDAY 240104
WORK CAPACITY:
50-40-30-20-10 reps for time of:
Calorie Row
Single Dumbbell Box Step Up (24/20) (50/35)
STRENGTH:
AMRAP in 8 minutes of:
50' Lunge Steps (bodyweight)
50' DB or KB Farmers Carry AHAP
WEDNESDAY 240103
WORK CAPACITY:
AMRAP in 10 minutes of:
15 Wall Balls (20/14)
3 Bar Muscle Ups
STRENGTH:
EMOM for 10 minutes complete:
1 Split Jerk
then 5:00 to establish a Heavy Single
TUESDAY 240102
WORK CAPACITY:
For Time:
25 Toes to Bar
30 Hang Power Cleans (115/75)
35 Box Jump Overs (24/20)
2:00 Rest
35 Box Jump Overs (24/20)
30 Hang Power Cleans (115/75)
25 Toes to Bar
STRENGTH:
Every :90 for 9:00
3 Power Cleans
Drop and reset each rep
MONDAY 240101
WORK CAPACITY:
For Time:
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
SATURDAY 231230
WORK CAPACITY:
“Amanda:
9-7-5 reps for time of:
Muscle-ups
Squat Snatch (135/95)
STRENGTH:
Squat Snatch 1-1-1-1-1
FRIDAY 231229
WORK CAPACITY:
AMRAP in 10 minutes of:
10 Hang Power Cleans (95/65)
10 Chest to Bar Pull Ups
10 Front Squats (95/65)
10 Chest to Bar Pull Ups
STRENGTH:
Front Squat 4-4-3-3-2-2-1-1
