WORK CAPACITY:
4 Rounds for max reps of:
:40 On :20 Off
Max Clean and Jerk (95/65)
Max Calorie Bike
Max Front Rack Reverse Lunges (95/65)
Max Double Unders
STRENGTH:
Clean and Jerk 3-3-3-3-3
THURSDAY 240411
WORK CAPACITY:
5 Rounds for time of:
10 50' Shuttle Runs
20 Kettlebell Swings (53/35)
30 Air Squats
STRENGTH:
Every 2:00 for 8:00
Max Effort L-Sit Hold
WEDNESDAY 240410
WORK CAPACITY:
“Jackie”
For Time:
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups
STRENGTH:
Push Press 5-5-5-5-5
TUESDAY 240409
WORK CAPACITY:
AMRAP in 8 minutes of:
3 Front Squats (135/95)
25' HS Walk
6/25', 9/25', etc..
STRENGTH:
Every 2:00 for 16:00
30 Double Unders
3 Front Squats
MONDAY 240408
WORK CAPACITY:
AMRAP in 16 minutes of:
400 Meter Run
20 Hang Dumbbell Snatch (50/35)
20 Toes to Bar
STRENGTH:
Every :90 for 12:00 build to a heavy complex:
1 Snatch Pull + 1 Low Hang Snatch + 1 Full Snatch
SATURDAY 240406
WORK CAPACITY:
For Time:
4 Hang Squat Cleans (135/95)
12 Burpee Box Jumps (24/20)
8/12, 12/12, 16/12, 20/12
STRENGTH:
Squat Clean 1-1-1-1-1
FRIDAY 240405
WORK CAPACITY:
AMRAP in 15 minutes of:
200 Meter Run
10 Single Dumbbell Box Step Ups (24/20) (50/35)
10 Toes to Bar
200m/20/20, 200m/30/30, etc..
STRENGTH:
Back Rack Lunges 12-12-12-12
THURSDAY 240404
WORK CAPACITY:
AMRAP in 22 minutes of:
20/16 Calorie Bike
20 Burpees Over The Dumbbell
50' Walking Lunge
Rest 2:00
20/16 Calorie Bike
20 Burpee Pull Ups
50' Walking Lunge
Rest 2:00
20/16 Calorie Bike
20 Single Dumbbell Devils Press (50/35)
50' Walking Lunge
Rest 2:00
WEDNESDAY 240403
WORK CAPACITY:
Every 5:00 for 20:00
15 Strict Handstand Push-ups
21 Deadlift (185/125)
27/21 Calorie Row
STRENGTH:
Deadlift 5-5-5-5-5
TUESDAY 240402
WORK CAPACITY:
AMRAP in 15 minutes of:
15 Box Jumps (24/20)
2 Rope Climbs
15 Overhead Squats (115/85)
2 Rope Climbs
STRENGTH:
Power Snatch 1-1-1-1-1
MONDAY 240401
WORK CAPACITY:
For Time:
40 Thrusters (45/35)
40 Bar Facing Burpees
30 Thrusters (95/65)
30 Bar Facing Burpees
20 Thrusters (135/95)
20 Bar Facing Burpees
STRENGTH:
Front Squat 3-3-3-3-3
SATURDAY 240330
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)
