WORK CAPACITY:
AMRAP in 12 minutes of:
200 Meter Run
18 Hang Dumbell Snatch (50/35)
6 Strict Handstand Push Ups
STRENGTH:
EMOM for 4 minutes complete:
2 Hang Squat Snatches
Then
Every 2:00 for 8:00
2 Hang Squat Snatches
THURSDAY 240620
WORK CAPACITY:
For Time:
1500 Meter Row
150 Double Unders
75 Air Squats
1000 Meter Row
100 Double Unders
50 Air Squats
500 Meter Row
50 Double Unders
25 Air Squats
STRENGTH:
Romanian Deadlift 10-10-10-10
WEDNESDAY 240619
WORK CAPACITY:
4 Rounds of
2:00 Minutes On / 2:00 Minutes Off
20/15 Calorie Bike
Max Lateral Burpee Box Jump Over (24/20)
STRENGTH:
Every 3:00 for 12:00
10 Pendlay Rows
100' Farmers Carry AHAP
TUESDAY 240618
WORK CAPACITY:
"Lyla"
10-9-8-7-6-5-4-3-2-1 reps for time of:
Ring Muscle-ups
Bodyweight Clean and Jerks
MONDAY 240617
WORK CAPACITY:
4 Rounds for time of:
20/16 Calorie Row
80 Double Unders
20 Double Dumbbell Box Step Ups (50/35) (24/20)
STRENGTH:
Back Squat 5-5-5-5-5
SATURDAY 240615
WORK CAPACITY:
(PARTNER WOD)
AMRAP in 25 minutes of:
100 Meter Run
10 Lateral Bar Burpees
10 Power Cleans (135/95)
FRIDAY 240614
WORK CAPACITY:
For Time:
75 Wall Balls (20/14)
50 Deadlifts (185/125)
75 Wall Balls (20/14)
STRENGTH:
Deadlift 10-8-6-4-2-2
THURSDAY 240613
WORK CAPACTY:
AMRAP in 10 minutes:
Climb The Ladder
12/9 Calorie Row
1 Wall Walk
Row/2 Wall Walk, Row/3 Wall Walk, Row/4 Wall Walk...
Rest 2:00
AMRAP in 10 minutes:
200 Meter Run
15 Kettlebell Swings (53/35)
WEDNESDAY 240612
WORK CAPACITY:
4 Rounds:
AMRAP in 3:00 / 1:00 Rest
50 Double Unders
15 Hang Power Cleans (155/105)
50 Double Unders
Max HSPU in remaining time
STRENGTH:
In 12:00 establish a heavy complex of:
Hang Clean + Jerk + Hang Clean + Jerk
TUEDSAY 240611
WORK CAPACITY:
For Time:
5 Power Snatch (115/75)
10 Pull Ups
15/12 Calorie Row
1:00 Rest
10 Power Snatch (115/75)
20 Pull Ups
30/24 Calorie Row
1:00 Rest
15 Power Snatch (115/75)
30 Pull Ups
45/36 Calorie Row
STRENGTH:
Power Snatch 3-3-3-3-3
MONDAY 240610
WORK CAPACITY:
AMRAP in 12 minutes:
Climb the Ladder
3 Toes to Bar
3 Push Ups
3 Front Squats (185/125)
6/6/6, 9/9/9, etc..
STRENGTH:
Back Squat 10-10-10-10
SATURDAY 240608
WORK CAPACITY:
For Time:
10-9-8-7-6-5-4-3-2-1 reps of
Hang Power Clean (135/95)
Shoulder to Overhead (135/95)
STRENGTH:
Power Clean and Jerk 3-3-3-3-3
*Drop and reset
FRIDAY 240607
WORK CAPACITY:
4 Rounds
:40 on :20 off for max reps of:
Double Unders
Ring Muscle Ups
Handstand Push Ups
Overhead Squats (95/65)
STRENGTH:
Front Squat 1-1-1-1-1
THURSDAY 240606
WORK CAPACITY:
For Time:
50/35 Calorie Bike
50 Kettlebell Swings (53/35)
50 Burpees
50 Kettlebell Walking Lunge Steps (53/35)
25/18 Calorie Bike
25 Kettlebell Swings (53/35)
25 Burpees
25 Kettlebell Walking Lunge Steps (53/35)
STRENGTH:
Wall Sit
In 8:00 Accumulate Max Time on the Wall
WEDNESDAY 240605
WORK CAPACITY:
On a 33:00 running clock:
0:00-20:00
EMOM for 20 minutes:
Min 1: 8-15 Toes to Bar
Min 2: 10-20 Alternating Pistols
Min 3: 10-15 Box Jump Overs (24/20")
Min 4: 3 Thrusters
Min 5: Rest
20:00-23:00 Rest
23:00-33:00
Establish a 1 Rep Max Thruster
TUESDAY 240604
WORK CAPACITY:
Every 5:00 for 15:00
9 Wall Walks
12 Hang Power Snatch (115/80)
250/200 Meter Row
STRENGTH:
EMOM for 3 minutes:
3 Squat Snatch
1:00 Rest
EMOM for 3 minutes:
2 Squat Snatch
1:00 Rest
EMOM for 3 minutes:
1 Squat Snatch
MONDAY 240603
WORK CAPACITY:
AMRAP in 14 minutes of:
200 Meter Run
6 Bar Muscle Ups
6 Power Cleans (185/125)
STRENGTH:
Back Rack Lunge 12-12-12-12
SATURDAY 240601
WORK CAPACITY:
3 rounds of:
AMRAP in 3 minutes / Rest 2:00
20/16 Calorie Row
16 Dumbbell Hang Clean And Jerk (50/35)
Max Burpee Box Jump Overs (24/20)
STRENGTH:
Back Squat 3-3-3-3-3
FRIDAY 240531
WORK CAPACITY:
3 Rounds for time of:
400 Meter Run
30 Wallballs (20/14)
20 Toes to Bar
STRENGTH:
Every 2:00 for 10:00
3 Heavy Touch and Go Power Cleans
THURSDAY 240530
WORK CAPACITY:
AMRAP in 25 minutes of:
100 Meter Row
10 Single Dumbbell Box Step Ups (24/20) (50/35)
200m/20, 300m/30, etc...
