WORK CAPACITY:
2 rounds of:
AMRAP 4 / 2:00 Rest
3 Power Cleans (155/105)
1 Rope Climb
9 Burpees
STRENGTH:
Power Clean 2-2-2-2-2
TUESDAY 240305
WORK CAPACITY:
5 Rounds For Time:
2 Wall Walks*
15 Single Dumbbell Front Squats (50/35)
60 Double Unders
1:00 Rest
*Add 2 Wall Walks each round (2/4/6/8/10)
STRENGTH:
Back Squat 3-3-3-3-3
MONDAY 240304
WORK CAPACITY:
"DT"
5 Rounds for time of:
12 Deadlift (155/105)
9 Hang Power Cleans
6 Push Jerk
Immediately into:
800 Meter Run
STRENGTH:
Build to a heavy complx of:
1 Deadlift
1 Hang Clean
1 Shoulder To Overhead
SATURDAY 240302
WORK CAPACITY:
“24.1”
For time:
21 Dumbbell Snatches, Arm 1
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches, Arm 2
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 1
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 2
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 1
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 2
9 Lateral Burpees Over Dumbbell
FRIDAY 240301
WORK CAPACITY:
EMOM for 25 minutes complete:
Min 1 - 16 Alternating Lunge Steps
Min 2 - 16 S-DB Push Press (8/side)
Min 3 - 16 Air Squats
Min 4 - 16 Alternating S-Leg V-Ups
Min 5 - Rest
THURSDAY 240229
WORK CAPACITY:
For Time:
50 Thrusters (45/35)
800 Meter Run
50 Thrusters (45/35)
1000/900 Meter Row
STRENGTH:
Pause Front Squat 3-3-3-3-3
WEDNESDAY 240228
WORK CAPACITY:
For Time;
60/50 Calorie Bike
30 Burpee Pull Ups
30/20 Calorie Bike
15 Burpee Pull Ups
STRENGTH:
Bench Press 5-5-5-5-5
TUESDAY 240227
WORK CAPACITY:
8 Rounds for time of:
10 Alternating Dumbbell Snatch (50/35)
30 Double Unders
STRENGTH:
Romanian Deadlift 10-10-10-10
MONDAY 240226
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
