WORK CAPACITY:
For Time:
10-20-30
Clean and Jerk (115/75)
5-10-15
Handstand Push Ups
*4 Bar Facing Burpees OTM until completion
STRENGTH:
In 14:00 Complete
4x10 Barbell Z-Press
and
4x3 Weighted Strict Pull Up
FRIDAY 240329
WORK CAPACITY:
For Time:
75 Front Squats (95/65)
50 Deadlifts (95/65)
25 Front Rack Lunges (95/65)
*Each break complete a 100 Meter Run
STRENGTH:
Front Squat 5-5-4-4-3-3
THURSDAY 240328
WORK CAPACITY:
Every 4:00 for 16:00
15/12 Calorie Bike
50 Crossover Singles
5 Wall Walks
WEDNESDAY 240327
WORK CAPACITY:
On a 35:00 Running Clock:
0:00-20:00
EMOM for 20 minutes complete
Min 1 - 15/12 Calorie Row
Min 2 - 8-15 Chest to Bar Pull Ups
Min 3 - 3 Power Snatch + 3 Overhead Squats + 3 Squat Snatch (115/75)
Min 4 - Rest
20:00-23:00 Rest
23:00-35:00
In 12:00
Establish a Heavy Snatch Single
TUESDAY 240326
WORK CAPACITY:
4 Rounds for time:
16 Box Jump Overs (24/20)
12 Toes to Bar
8 Hang Power Cleans (185/135)
STRENGTH:
Back Squat 5-4-3-2-1-1-1
MONDAY 240325
WORK CAPACITY:
10 Rounds For Time:
10 Calorie Bike
20 Calorie Row
30 Double-unders
STRENGTH:
Deadlift 5-5-5-5-5-5
SATURDAY 240323
STRENGTH:
Front Squat 10-7-5-3-1-1-1
WORK CAPACITY:
For Time:
10-8-6-4-2
Squat Cleans (205/145)
5-4-3-2-1
Rope Climbs
FRIDAY 240322
WORK CAPACITY:
3 Rounds for time:
15 Deadlift (155/105)
12 Bar Facing Burpees
9 Shoulder to Overhead (155/105)
6 Bar Facing Burpees
1:00 Rest
STRENGTH:
Every :90 for 9:00
1 Split Jerk - with 3s pause in catch
Then
5:00 to build to heavy single
THURSDAY 240321
WORK CAPACITY:
5 Rounds for time of:
8 Shuttle Runs
4 Wall Walks
8 Shuttle Runs
16 Dumbbell Box Step Ups (24/20) (50/35)
WEDNESDAY 240320
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
