WORK CAPACITY:
Every 4:00 for 16:00
20/16 Calorie Bike
Round 1 - 20 Overhead Squat (135/95)
Round 2 - 30 Toes to Bar
Round 3 - 20 Overhead Squats (135/95)
Round 4 - 30 Toes to Bar
STRENGTH:
Front Squat 5-5-3-3-1-1
Workout of the Day
WORK CAPACITY:
Every 4:00 for 16:00
20/16 Calorie Bike
Round 1 - 20 Overhead Squat (135/95)
Round 2 - 30 Toes to Bar
Round 3 - 20 Overhead Squats (135/95)
Round 4 - 30 Toes to Bar
STRENGTH:
Front Squat 5-5-3-3-1-1
WORK CAPACITY:
AMRAP in 15 minutes of:
15 Kettlebell Swings (24/16)
12 Burpee Box Jump Overs (24/20)
9 Strict Pull Ups
STRENGTH:
Deadlift 5-5-5-5-5-5-5
WORK CAPACITY:
8 Rounds for time:
10 Toes to Bar
10 Hang Squat Cleans (95/65)
30 Double Unders
STRENGTH:
Clean and Jerk
Every 2:00 for 12:00
5 Touch and Go Reps
WORK CAPACITY:
AMRAP in 12 minutes of:
3 Box Jumps (24/20)
3 Shoulder to Overhead (115/75)
1 Rope Climb
6/6/2, 9/9/3, 12/12/4, etc...
STRENGTH:
Overhead Squat 5-5-5-5-5-5
WORK CAPACITY:
For Time:
1000 Meter Run
10 Wall Walks
800 Meter Run
8 Wall Walks
600 Meter Run
6 Wall Walks
400 MeterRun
4 Wall Walks
200 Meter Run
2 Wall Walks
WORK CAPACITY:
For Time:
100 Unbroken Thrusters (75/55)
*Once you break, complete remaining reps in Bar
Facing Burpees (ex 55 Thrusters + 45 BFB)
STRENGTH:
Bench Press 5-4-3-2-1
WORK CAPACITY:
4 Rounds for time of:
20 Pull Ups
30 Wallballs (20/14)
2:00 Rest
STRENGTH:
Back Squat
Every 2:00 for 10:00
:30 max effort @ 75-80%
WORK CAPCITY:
2 Rounds for time of:
10 Power Snatch (135/95)
40 Crossover Single Unders
10 Squat Snatch (135/95)
40 Crossover Single Unders
10 Overhead Squat (135/95)
40 Crossover Single Unders
2:00 Rest
STRENGTH:
Squat Snatch
Every 1:00 for 6:00
1 Rep
Every :90 for 6:00
1 Rep
WORK CAPACITY:
On a 35:00 Running Clock
For Time:
600 Meter Run
30 Burpees Over The Bar
400 Meter Run
20 Burpees Over The Bar
200 Meter Run
10 Burpees Over The Bar
10 Deadlifts (225/155)
200 Meter Run
20 Deadlifts (225/155)
400 Meter Run
30 Deadlifts (225/155)
600 Meter Run
In remaining time
Build to a heavy 3 Dead Stop Deadlift
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
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
WORK CAPACITY:
“Jackie”
For Time:
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups
STRENGTH:
Push Press 5-5-5-5-5
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
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
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
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
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
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
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
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