WORK CAPACITY:
"Kelly" on a Rower
5 Rounds for time:
500 Meter Row
30 Box Jumps (24/20)
30 Wall Balls (20/14)
SATURDAY 240224
WORK CAPACITY:
On a 30:00 Running Clock:
4 Rounds for time of:
250/200 Meter Row
5 Squat Clean (185/125)
5 Ring Muscle Ups
then
In remaining time
Find a 1RM Complex:
2 Power Cleans + 2 Front Squats
FRIDAY 240223
WORK CAPACITY:
8 Rounds for max reps of
1:00 on 1:00 off
Max Burpee Box Jump Overs (24/20)
STRENGTH:
Deadlift 10-10-10-10
THURSDAY 240222
WORK CAPACITY:
For Time:
1200/1000 Meter Row
120 Double Unders
60 Air Squats
800/700 Meter Row
80 Double Unders
40 Air Squats
400 Meter Row
40 Double Unders
20 Air Squats
WEDNESDAY 240221
WORK CAPACITY:
AMRAP in 11 minutes of:
22 Wallballs (20/14)
11 Hang Power Clean (95/65)
STRENGTH:
EMOM until failure
15 Double Unders
1 Thruster (115/75)
Increase by 10/5 each rep
TUESDAY 240220
WORK CAPACITY:
AMRAP in 15 minutes of:
10 50' Shuttle Runs
5 Power Snatch (75/55)
5 Overhead Squat (75/55)
10/10/10, 10/15/15, 10/20/20, etc..
STRENGTH:
Power Snatch 1-1-1-1-1
MONDAY 240219
WORK CAPACITY:
For Time:
30 Air Squats
20 Hang Dumbbell Clean and Jerk (50/35)
10 Toes to Bar
1:00 Rest
40 Air Squats
30 Hang Dumbbell Clean and Jerk (50/35)
20 Toes to Bar
1:00 Rest
50 Air Squats
40 Hang Dumbbell Clean and Jerk (50/35)
30 Toes to Bar
STRENGTH:
Back Squat 2-2-2-2-2
SATURDAY 240217
WORK CAPACITY:
3 Rounds for max distance of:
AMRAP 4 / 2:00 Rest
30 Wall Balls (20/14)
5 Wall Walks
Max Distance Row
STRENGTH:
Bench Press 3-3-3-3-3
FRIDAY 240216
WORK CAPACITY:
3 Rounds for time of:
20 Alternating Pistols
15 Chest to Bar
10 Power Cleans (115/75)
STRENGTH:
Hang Squat Clean 1-1-1-1-1
THURSDAY 240215
WORK CAPACITY:
2 Rounds for time of:
1000 Meter Row
50 Overhead Plate Lunge Steps (45/25)
50 Kettlebell Swings (53/35)
STRENGTH:
4 Rounds of:
:30 Tall Plank Hold
:30 Active Squat Hold
1:00 Rest
WEDNESDAY 240214
WORK CAPACITY:
For Time:
25/20 Calorie Bike
then
15-12-9-6-3
Front Squat (135/95)
Toes to Bar
STRENGTH:
Back Squat 2-4-6-8-10
TUESDAY 240213
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
