WORK CAPACITY:
AMRAP in 12 mintues of:
10 Power Cleans (155/105)
10 Handstand Push Ups
STRENGTH:
EMOM for 10 mintues complete:
1 Back Squat
THURSDAY 240201
WORK CAPACITY:
AMRAP in 24 mintues of
15/12 Calorie Row
15 Medball Box Step Ups (20/14) (24/20)
15/12 Calorie Row
50' HS Walk or 5 Wall Walks
WEDNESDAY 240131
WORK CAPACITY:
For Time:
80 Double Unders
30 Deadlift (185/125)
40 Toes to Bar
20 Deadlift (225/155)
20 Bar Muscle Ups
10 Deadlift (275/185)
STRENGTH:
Every 2:30 for 10:00
10 Back Rack Reverse Lunges
Build weight across sets
TUESDAY 240130
WORK CAPACITY:
Every 3:00 for 15:00
9 Bar Facing Burpees
12 Thrusters (95/65)
15 Pull Ups
STRENGTH:
Front Squat 5-5-5-5-5
MONDAY 210129
WORK CAPACITY:
3 Rounds for time of:
15/12 Calorie Row
15 Hand Release Push Ups
20 Alternating Pistols
15 Hand Release Push Ups
1:00 Rest
STRENGTH:
Hang Squat Snatch 2-2-2-2-2
SATURDAY 240127
WORK CAPACITY:
10 Rounds for max reps of:
1:00 on 1:00 off
8/6 Calorie Bike (Sprint)
Max Burpees
STRENGTH:
Back Squat 10-10-10-10
FRIDAY 240126
WORK CAPACITY:
AMRAP in 12 minutes of:
60 Double Unders
20 Wall Balls (20/14)
5 Bar Muscle Ups
STRENGTH:
EMOM for 12 minutes compete:
1 Clean and Jerk
THURSDAY 240125
WORK CAPACITY:
4 Rounds for time of:
500 Meter Row
100ft Single Dumbbell Front Rack Walking Lunge (50/35)
5 Wall Walks
WEDNESDAY 240124
WORK CAPACITY:
3 Rounds for time:
30 Box Jumps (24/20)
15 Power Snatch (95/65)
1:00 Rest
STRENGTH:
Power Snatch 5-5-4-4-3-3-2
TUESDAY 240123
WORK CAPACITY:
For Time:
50 AbMat Sit Ups
into
10 Rounds:
5 Bar Facing Burpees
3 Power Cleans (185/155)
into
50 AbMat Sit Ups
STRENGTH:
Deadlift 5-5-5-5-5
MONDAY 240122
WORK CAPACTIY:
For Time:
1000/900 Meter Row
45 Front Squats (135/95)
50/40 Calorie Bike
STRENGTH:
Front Squat 5-5-3-3-1-1
SATURDAY 240120
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
