WORK CAPACITY:
4 Rounds for max reps of:
:40 On :20 Off
Max Rep Single Dumbbell Squats (50/35)
Max Rep Double Unders
Max Calorie Bike
Max Rep Lateral Burpees Over Dumbbell
STRENGTH:
Back Squat 8-8-8-8
TUESDAY 240319
WORK CAPACITY:
AMRAP in 12 minutes of:
Run 200 Meters
+2 Unbroken T&G Power Snatch (95/65)
200/4 200/6 200/8 200/10 etc
STRENGTH:
Every :90 for 12:00
1 Snatch + 1 Overhead Squat
Building in weight
MONDAY 240318
WORK CAPACITY:
4 round of:
AMRAP in 3 minutes / 1:00 Rest
15 Wall Balls (20/14)
12 Toes to Bar
9 Hang Power Cleans (155/105)
STRENGTH:
AMRAP in 12 minutes of:
50ft Double Dumbbell Walking Lunge* (50/35)
1:00 Rest
*Set 1. Farmers Carry. Set 2. Front Rack. Set 3. Overhead.
Then back to Set 1. Set 2. Set 3.....
SATURDAY 240316
WORK CAPACITY:
“24.4”
For Time:
5 rounds of:
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
Rest 1 minute, then:
5 rounds of:
7 Thrusters (135/95)
7 Bar Muscle-ups
FRIDAY 240315
WORK CAPACITY:
Every 4:00 for 20:00
400 Meter Run
21 Burpees
THURSDAY 240314
WORK CAPACITY:
8 Rounds for time:
3 Muscle Ups
5 Thrusters (95/65)
7 Box Jump Overs (24/20)
STRENGTH:
Deadlift 10-8-6-4-2
WEDNESDAY 240313
WORK CAPACITY:
For Time:
27-21-15-9
Calorie Row
Clean and Jerk (95/65)
STRENGTH:
Clean and Jerk 1-1-1-1-1
TUESDAY 240312
WORK CAPACITY:
AMRAP in 18 minutes of:
40 Double Unders
20 Alternating Dumbbell Hang Snatch (50/35)
50' Handstand Walk
Rest 1:00
STRENGTH:
Build to a heavy complex of:
1 Low Hang Snatch + 1 Hang Snatch
MONDAY 240311
WORK CAPACITY:
3 Rounds for time of:
10 Deadlift (185/135)
10 Chest To Bar Pull Ups
10 Front Squat (185/135)
10 Chest To Bar Pull Ups
10 Shoulder to Overhead (185/135)
STRENGTH:
Front Squat 5-3-1-1-1
SATURDAY 240309
WORK CAPACITY:
“24.2”
AMRAP in 20 minutes of:
300 Meter Row
10 Deadlifts (185/125)
50 Double-unders
FRIDAY 240308
WORK CAPACITY:
EMOM for 24 minutes complete:
Min 1 - 15/12 Calorie Bike
Min 2 - 15 Wall Balls (20/14)
Min 3 - 15/12 Calorie Row
Min 4 - 50 Crossover Singles
THURSDAY 240307
STRENGTH:
Every :90 for 12:00
10/8 Cal Row
1 Squat Snatch
Build across sets
WORK CAPACITY:
AMRAP in 12 minutes of:
20 Overhead Squats (95/65)
20 Toes To Bar
20 Handstand Pushups
WEDNESDAY 240306
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
