WORK CAPACITY:
5 Rounds for time of:
200 Meter Run
12 Pistols
10-8-6-4-2 Squat Snatch
10 @ (95/65), 8 @ (115/75), 6 @ (135/95), 4 @ (155/105), 2 @ (175/125)
STRENGTH:
Overhead Squat 2-2-2-2-2
MONDAY 240708
WORK CAPACITY:
Every 3:00 for 15:00
10 Touch and Go Power Cleans (135/95)
9 Lateral Bar Burpees
8 Chest to Bar Pull Ups
STRENGTH:
Every 2:00 for 12:00
1 Set of Strict Handstand Push-ups
1 Set of Bodyweight Bench Press
SATURDAY 240706
WORK CAPACITY:
3 Rounds For Time:
21 Hang Power Snatch (95/65)
21 Bar Facing Burpees
21 Toes to Bar
STRENGTH:
Built to a heavy complex of:
Hang Power Snatch + Power Snatch
FRIDAY 240705
WORK CAPACITY:
4 Rounds:
AMRAP in 3:00 / Rest 1:00
5 Wall Walks
10 Push Press (135/95)
15 Wall Balls (20/14)
STRENGTH:
Strict Press 10-8-6-4-2
THURSDAY 240704
WORK CAPACITY:
For Time:
"Hotshots 19"
6 Rounds of:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull Ups
400 Meter Run
WEDNESDAY 240703
WORK CAPACITY:
For Time:
50/40 Calorie Row
150 Double Unders
40 Thrusters (75/55)
150 Double Unders
30 Toes to Rings
STRENGTH:
Thruster 3-3-3-3-3-3
TUESDAY 240702
WORK CAPACITY:
7 Rounds for time of:
200 Meter Run
21-18-15-12-9-6-3
Dumbbell Snatch (50/35)
STRENGTH:
Overhead Barbell Lunge 20-20-20-20-20
MONDAY 240701
WORK CAPACITY:
AMRAP in 15 minutes:
12/9 Calorie Bike
9 Burpees
6 Bar Muscle Ups
STRENGTH:
Front Squat 10-10-10-10
SATURDAY 240629
WORK CAPACITY:
AMRAP in 20 minutes:
200 Meter Run
15 Kettlebell Swings (53/35)
10 Lateral Burpees Over Kettlebell
STRENGTH:
Front Rack Reverse Lunges 10-10-10-10
FRIDAY 240628
WORK CAPACITY:
4 Rounds of:
2:30 on / 2:30 off
25/18 Calorie Bike
Max Wall Balls 20/14
STRENGTH:
Jerk 4-4-3-3-2-2
THURSDAY 240627
WORK CAPACITY:
For Time:
50-40-30-20-10
Calorie Row
25-20-15-10-5
Alternating Lunges
10-8-6-4-2
Strict Pull Ups
WEDNESDAY 240626
WORK CAPACITY:
“Randy”
For Time:
75 Power Snatches (75/55)
STRENGTH:
Build to a heavy complex of:
Squat Snatch + Overhead Squat + Hang Squat Snatch
TUESDAY 240625
WORK CAPACITY:
AMRAP in 14 minutes of:
50 Double Unders
10 Front Squat (185/125)
50 Double Unders
5 Wall Walks
STRENGTH:
Back Squat 3-3-3-3
MONDAY 240624
WORK CAPACITY:
For Time:
400 Meter Run
21 Bar Muscle Ups
400 Meter Run
27 Hang Clean and Jerk (95/65)
400 Meter Run
33 Burpee Box Jumps (24/20)
STRENGTH:
Power Clean 1-1-1
SATURDAY 240622
WORK CAPACITY:
EMOM for 24 minutes complete:
200/180 Meter Row
Heavy Thrusters*
Alternate movements OTM
*Thrusters sets 1-4, 3 Reps | sets 5-8, 2 Reps | sets 9-12, 1 Rep
STRENGTH:
EMOM for 6 minutes complete:
3-8 Strict Pull Ups
Max Push Ups
FRIDAY 240621
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
