WORK CAPACITY:
For Time:
9-7-5-3-1 Reps of:
Thrusters (135/95)
Burpee Bar Muscle Up
STRENGTH:
Every 2:00 for 14:00
30 Double Unders
2 Push Press
TUESDAY 240806
WORK CAPACITY:
3 Rounds for time of:
400 Meter Run
3 Rope Climbs
9 Squat Cleans (155/105)
STRENGTH:
Front Squat 5-5-5
MONDAY 240805
WORK CAPACITY:
AMRAP in 12 minutes of:
8 Burpee Box Jumps (24/20)
2 Power Snatch (115/75)
8/4, 8/6, etc...
STRENGTH:
Squat Snatch 3-3-3-3-3
SATURDAY 240803
WORK CAPACITY:
On a 40:00 Clock:
0:00-12:00
AMRAP in 12 Minutes:
15/12 Calorie Row
10 Shoulder to Overhead (95/75)*
1:00 Rest
*Add 20/10lbs to the bar each round
Rest 12:00-15:00
15:00-25:00
Establish a Heavy Single Power Clean & Jerk
Rest 25:00-28:00
28:00-40:00
AMRAP in 12 Minutes:
200 Meter Run
30 Goblet Lunges (50/35)
FRIDAY 240802
WORK CAPACITY:
For Time:
4 Rounds
5 Ring Muscle Ups
60 Double Unders
7 Hang Power Cleans (185/125)
:90 Rest
STRENGTH:
Back Squat 3-3-3-3-3
THURSDAY 240801
WORK CAPACITY:
Every 3:00 for 24:00
35/25 Calorie Machine
Max Burpee Pull-Ups
WEDNESDAY 240731
WORK CAPACITY:
6 Rounds For Time:
20 Ab Mat Sit Ups
20 Wall Balls (20/14)
STRENGTH:
Hang Power Clean 3-3-3-3-3
TUESDAY 240730
WORK CAPACITY:
Every 6:00 for 18:00
20/16 Calorie Row
15 Box Jump Overs (30/24)
10 Strict Handstand Push Ups
10 Single-Arm Devil's Press (50/35)
STRENGTH:
Build to a heavy complex of:
2 Push Press + 1 Push Jerk + 1 Split Jerk
MONDAY 240729
WORK CAPACITY:
AMRAP in 17 minutes of:
40 Bar Facing Burpees
30 Power Clean (115/85)
30 Bar Facing Burpees
30 Power Clean (155/105)
20 Bar Facing Burpees
30 Power Cleans (205/145)
10 Bar Facing Burpees
Max Power Cleans (245/165)
STRENGTH:
Front Squat 1-1-1-1-1
SATURDAY 240727
WORK CAPACITY:
4 Rounds for time:
400 Meter Run
20 Dumbbell Shoulder to Overhead (50/35)
20 Double Dumbbell Box Step Ups (24/20) (50/35)
20 Push Ups
STRENTH:
Deadlift 2-2-2-2-2
FRIDAY 240726
WORK CAPACITY:
Open WOD 13.3
AMRAP in 12 minutes:
150 Wall Balls (20/14)
90 Double Unders
30 Ring Muscle Ups
STRENGTH:
Hang Squat Clean 1-1-1-1-1
THURSDAY 240725
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
