WORK CAPACITY:
AMRAP in 30 Minutes:
25/16 Calorie Bike
100' Single-Arm Farmers Carry (50/35)
25 Kettlebell Swings (53/35)
2:00 Rest
STRENGTH:
EMOM for 5 minutes:
8 Push Ups + 8 V-Ups
WEDNESDAY 240724
WORK CAPACITY:
For Time:
50 Alternating Jumping Lunges
30 Burpees
20 Chest to Bar
30 Alternating Jumping Lunges
20 Burpees
10 Chest to Bar
STRENGTH:
EMOM for 12 minutes:
Min 1: 1 Set of Strict Pull Ups
Min 2: 8 Pendlay Rows
TUESDAY 240723
STRENGTH:
Back Squat 1-1-1-1-1
WORK CAPACITY:
8 Rounds for time:
100 Meter Run
25' Handstand Walk
10 Dumbbell Snatch (50/35)
MONDAY 240722
WORK CAPACITY:
AMRAP in 18 Minutes:
20/16 Calorie Row
18 Overhead Single Dumbbell Lunges (50/35)
16 Toes to Bar
1:00 Rest
STRENGTH:
Squat Clean 2-2-2-2-2
SATURDAY 240720
WORK CAPACITY:
5 Rounds For Time:
200 Meter Run
15 Power Cleans (95/65)
:30 Rest
STRENGTH:
Deadlift 10-10-10-10
FRIDAY 240719
WORK CAPACITY:
AMRAP in 10 Minutes:
Climb the Ladder
5 Box Jumps (30/24")
5 Shoulder to Overhead (115/75)
10/10, 15/15, 20/20, etc..
STRENGTH:
Split Jerk 1-1-1-1-1
THURSDAY 240718
WORK CAPACITY:
AMRAP in 30 Minutes:
1000 Meter Run
15 Strict Pull Ups
60 Crossover Single Unders
WEDNESDAY 240717
WORK CAPACITY
4 Rounds of:
AMRAP in 3 Minutes/ 1:00 Rest
27-24-21-18 Bar Facing Burpees
Max Power Snatch (135/95)
STRENGTH:
Power Snatch 1-1-1-1-1
TUESDAY 240716
On a 25:00 Running Clock:
0:00 - 10:00
10-20-30 reps of:
Single Dumbbell Box Step Ups (24/20") (50/35)
400-300-200
Meter Run
8 Min Cap
10:00 - 20:00
5 Rounds of:
10 Double Dumbbell Thrusters (50/35)
4 Ring Muscle Ups
8 Min Cap
20:00 - 25:00
AMRAP in 5 Minutes:
8 Single Arm Devils Press (50/35)
30 Double Unders
MONDAY 240715
WORK CAPACITY:
3 Rounds for time of:
400 Meter Run
15 Wall Balls (20/14)
15 Deadlift (225/155)
15 Wallballs (20/14)
STRENGTH:
EMOM for 10 Minutes:
:30 Handstand Walk or Handstand Hold
:30 Squat Cleans (185/125)
SATURDAY 240713
WORK CAPACITY:
For Time:
3-6-9-12-15 reps of:
Bar Facing Burpees
Thrusters (115/85)
STRENGTH:
Clean and Jerk 1-1-1-1-1
FRIDAY 240712
WORK CAPACITY:
3 Rounds for time of:
30 Toes to Bar
20 Shoulder to Overhead (135/95)
500 Meter Row
STRENGTH:
Back Squat 5-5-5-5-5
THURSDAY 240711
WORK CAPACITY:
3 Rounds of:
AMRAP in 8 Minutes / 2:00 Rest
800 Meter Run
10 Wall Walks
Max Kettlebell Swings (53/35)
WEDNESDAY 240710
WORK CAPACITY:
AMRAP in 12 minutes of:
3 Deadlift (275/185)
4 Bar Muscle Ups
25 Double Unders
STRENGTH:
Deadlift 5-4-3-2-1-1-1
TUESDAY 240709
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
