WORK CAPACITY:
4 Rounds for time of:
100 Crossover Singles
40 Single Dumbbell Front Rack Walking Lunge (50/35)
5 Wall Walks
STRENGTH:
Every :90 for 9:00
10 Double Dumbbell Curls while in a 90 degree Wall Sit
WEDNESDAY 240522
WORK CAPACITY:
EMOM for 30 minutes:
Min 1: 200 Meter Run
Min 2: 12 Strict Handstand Push Ups or 20 Push Ups
Min 3: 15/12 Calorie Row
Min 4: 3/2/1 Power Clean And Jerk*
Min 5: Rest
*For the first two sets you will complete 3 reps, second two sets 2 reps and final two sets 1 rep.
TUESDAY 240521
WORK CAPACITY:
4 Rounds for time of:
25 Ab-Mat Sit Ups
20 Hang Kettlebell Snatch (53/35)
60 Double Unders
STRENGTH:
Every 3:00 for 15:00
3 Front Squats
1 Set of Strict Pull Ups
MONDAY 240520
WORK CAPACITY:
2:00 minutes on /1:00 minute off for 15:00 minutes
12 Burpee Box Jump Overs (24/20)
Max Wall Balls (20/14)
STRENGTH:
In 12:00 Complete:
3x12 Romanian Deadlift
and
3x12 Seated Arnold Press
SATURDAY 240518
WORK CAPACITY:
For Time:
200 Meter Run
15 Chest to Bar Pull Ups
5 Squat Snatch (185/125)
200 Meter Run
12 Chest to Bar Pull Ups
4 Squat Snatch (185/125)
200 Meter Run
9 Chest to Bar Pull Ups
3 Squat Snatch (185/125)
200 Meter Run
6 Chest to Bar Pull Ups
2 Squat Snatch (185/125)
200 Meter Run
3 Chest to Bar Pull Ups
1 Squat Snatch (185/125)
STRENGTH:
Every 3:00 for 12:00
15 V-Ups
50' Dumbell Front Rack Walking Lunge Steps (50/35)
FRIDAY 240517
WORK CAPACITY:
For Time:
"Grace"
30 Clean and Jerks (135/95)
1:00 Rest
40/30 Calorie Bike
STRENGTH:
Clean and Jerk 1-1-1-1-1
THURSDAY 240516
WORK CAPACITY:
For Time:
21-15-9
Calorie Row
Kettlebell Swings (53/35)
then
400 Meter Run
then
21-15-9
Calorie Row
Ab Mat Sit Ups
then
400 Meter Run
then
21-15-9
Calorie Row
Air Squats
then
400 Meter Run
WEDNESDAY 240515
WORK CAPACITY:
EMOM for 15 minutes:
Min 1: 75 Double Unders
Min 2: 12 Toes to bar + 12 Push Ups
Min 3: 15 Sumo Deadlift High Pull (95/65)
STRENGTH:
Tempo Deadlift 5-5-3-3-1-1
TUESDAY 240514
WORK CAPACITY:
For Time:
21-18-15-12-9-6-3
Back Squat (155/105)
Bar Facing Burpees
STRENGTH:
Back Squat 2-2-2-2-2
MONDAY 240513
WORK CAPACITY:
3 rounds of:
AMRAP in 4 minutes / 1:00 Rest
400 Meter Run
8 Bar Muscle Ups
Max Dumbbell Snatches (50/35)
STRENGTH:
EMOM for 4 minutes
3 Hang Power Snatch
1:00 Rest
EMOM for 4 minutes
2 Hang Power Snatch
1:00 Rest
EMOM for 4 minutes
1 Hang Power Snatch
SATURDAY 240511
WORK CAPACITY:
Every 4:00 for 20:00
20/16 Calorie Row
20 Single Dumbbell Box Step Ups (50/35) (24/20)
10 Deadlifts (225/155)
STRENGTH:
Back Rack Lunges 10-10-10-10
FRIDAY 240510
WORK CAPACITY:
For Time:
30-20-10
Clean and Jerk (95/65)
V-Ups
STRENGTH:
Split Jerk 1-1-1-1-1
THURSDAY 240509
WORK CAPACITY:
3 Rounds of:
AMRAP in 5 minutes / 1:00 Rest
400 Meter Run
In remaining time:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
STRENGTH:
In 10:00 Complete
3-4 Super Sets
10 Dumbbell Hammer Curls
15 Banded Tricep Extensions
WEDNESDAY 240508
WORK CAPACITY:
For Time:
50/35 Calorie Bike
25 Strict Handstand Push-ups
50 Box Jumps (24/20)
25 Thrusters (115/85)
STRENGTH:
Push Press
In 10:00 establish a 1RM Then
2 sets for max reps @ 70%
TUESDAY 240507
WORK CAPACITY:
AMRAP 3-3-3-4 / 1:00 Rest
250/200m Row
15 Toes to Bar
In remaining time
10 Squat Clean (135/95)
8 Squat Clean (155/105)
6 Squat Clean (185/125)
4 Squat Clean (225/155)
Max Squat Clean (255/175)
STRENGTH:
Back Squat 3-3-3-3-3
MONDAY 240506
WORK CAPACITY:
For Time:
1-2-3-4-5-6-7-8-9-10
Burpee Pull Up
Power Snatch (135/95)
STRENGTH:
In 12:00 establish a heavy single:
1 Squat Snatch + 1 Overhead Squat
SATURDAY 240504
WORK CAPACITY:
4 Rounds for time of:
250/200 Meter Row
50 Double Unders
15 Thrusters (95/65)
1:00 Rest
STRENGTH:
Deadlift 3-3-3-3-3-3-3-3-3-3
FRIDAY 240503
WORK CAPACITY:
AMRAP in 15 minutes of:
8 Hang Power Cleans (155/105)
16/12 Calorie Bike
8 Push Jerk (155/105)
16/12 Calorie Bike
STRENGTH:
Every 2:00 for 12:00
Power Clean + Hang Power Clean + Push Jerk + Split Jerk
THURSDAY 240502
WORK CAPACITY:
For Time:
1000/900 Meter Row
100 Crossover Singles
50 Burpee to 6" Target
100 Crossover Singles
1000/900 Meter Row
WEDNESDAY 240501
WORK CAPACITY:
4 Rounds for time:
200 Meter Run
20 Alternating Pistols
20 Toes to Bar
STRENGTH:
EMOM for 10 minutes complete:
2 Thrusters
Build across sets
