WORK CAPACITY:
For Time:
21-15-9
Sumo Deadlift High Pull (95/65)
Handstand Push-ups
STRENGTH:
Split Jerk 1-1-1-1-1
MONDAY 240212
WORK CAPACITY:
4 Rounds for max reps of:
AMRAP 2 / 2:00 Rest
15/9 Calorie Bike
Max Rep Squat Snatch (135/95)
STRENGTH:
For Completion
Every 2:00 for 10:00
100' Farmers Carry (AHAP)
10 Barbell Bent Over Row
Both movements in same window
SATRUDAY 240210
WORK CAPACITY:
Every 6:00 for 18:00
24 Calorie Bike
20 Single Dumbbell Box Step Overs (50/35) (24/20)
10 Single Arm Devils Press (50/35)
STRENGTH:
Back Squat 2-2-2-2-2
FRIDAY 240209
WORK CAPACITY:
AMRAP in 8 minutes of:
4 Wall Walks
12 Thrusters (95/65)
STRENGTH:
12:00 to establish a 1RM
Clean & Jerk (any style)
Rest 4:00
AMRAP 4
Max Reps @ 75-80% 1RM
THURSDAY 240208
WORK CAPACITY:
3 Rounds for max reps of :
AMRAP 5 / 2:00 Rest
500 Meter Row
then
Climb the Ladder
3 Air Squats
3 Push Ups
6/6, 9/9, etc...
WEDNESDAY 240207
WORK CAPACITY:
For Time:
20 Chest to Bar
5 Deadlift (225/155)
20 Toes to Bar
5 Deadlift (225/155)
15 Chest to Bar
5 Deadlift (225/155)
15 Toes to Bar
5 Deadlift (225/155)
10 Chest to Bar
5 Deadlift (225/155)
10 Toes to Bar
5 Deadlift (225/155)
STRENGTH:
Every 4:00 for 12:00
20 Back Rack Reverse Lunge - Alternating Legs
TUESDAY 240206
WORK CAPACITY:
For Time:
750/650 Meter Row
75 Crossover Single Unders
15 Bar Muscle Ups
STRENGTH:
Front Squat 1-1-1-1-1
MONDAY 240205
WORK CAPACITY:
AMRAP in 12 minutes of:
10 Power Snatch (75/55)
10 Push Ups
10 V-Ups
STRENGTH:
Every :90 for 12:00
Complete 1 complex of:
Power Snatch + Overhead Squat
SATURDAY 240203
WORK CAPACITY:
3 Rounds for time of:
100 Double Unders
20 Single Dumbbell OH Lunge Steps (50/35)
20 Alternating Single Dumbbell Clean and Jerk (50/35)
Rest 1:00
STRENGTH:
Deadlift 5-5-5-5-5
FRIDAY 240202
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
