WORK CAPACITY:
“The Chief”
5 rounds:
AMRAP in 3 minutes / 1:00 Rest
3 Power Cleans (135/95)
6 Push-ups
9 Squats
STRENGTH:
Benh Press 3-3-3-3-3
FRIDAY 240823
WORK CAPACITY:
27-21-15-9 Reps for time of:
Double Dumbbell Thrusters (50/35)
Calorie Bike
STRENGTH:
Back Rack Lunges 12-12-12-12-12
THURSDAY 240822
WORK CAPACITY:
Every 10:00 for 30:00
50/40 Calorie Row
100 Double Unders
400 Meter Run
WEDNESDAY 240821
WORK CAPACITY:
4 Rounds of:
AMRAP in 3 Minutes / 1:00 Rest
12 Toes to Bar
10 Deadlift (185/135)
8 Strict Handstand Push Ups
STRENGTH:
Deadlift 1-1-1-1-1
TUESDAY 240820
WORK CAPACITY:
10 Rounds for time of:
3 Ring Muscle Ups
6 Box Jump Overs (24/20")
100 Meter Run
STRENGTH:
Back Squat 3-3-3-3-3
MONDAY 240819
WORK CAPACITY:
AMRAP in 16 minutes of:
12 Pull Ups
9 Lateral Bar Burpees
6 Front Squats (155/105)
Rest 1:00
STRENGTH:
EMOM for 10 Minutes:
Complete 1 Unbroken Complex of:
Power Clean + Front Squat + Jerk
SATURDAY 240817
WORK CAPACITY:
3 Rounds for time of:
100 Double Unders
40 Burpees to 6" Target
20 Deadlift (225/155)
STRENGTH:
Deadlift 2-2-2-2-2-2-2-2
FRIDAY 240816
WORK CAPACITY:
4 Rounds:
AMRAP in 4 Minutes / 1:00 Rest
4 Bar Muscle Ups
8 Push Press (115/75)
12 Air Squats
STRENGTH:
Push Press 5-5-5-5-5
THURSDAY 240815
WORK CAPACITY:
AMRAP in 25 minutes of:
Climb the Ladder...
100 Meter Row
10 Walking Lunge Steps
2 Wall Walks
200m/20/4, 300m/30/6...
STRENGTH:
AMRAP in 8 minutes of:
10 V-Ups
20 Ab Mat Sit Ups
:30 Plank
WEDNESDAY 240814
WORK CAPACITY:
AMRAP in 15 minutes of:
200 Meter Run
20 Single Dumbbell Squat Clean Thrusters (50/35)
STRENGTH:
Pause Front Squat 5-4-3-2-1
TUESDAY 240813
WORK CAPACITY:
EMOM for 16 Minutes:
Min 1: Power Snatch (95/65)
Min 2: Lateral Bar Burpees
Min 3: Overhead Squats (95/65)
Min 4: Rest
STRENGTH:
Every 2:00 for 14:00
Complete 1 Complex:
Hang Squat Snatch + Squat Snatch + Overhead Squat
MONDAY 240812
WORK CAPACITY:
For Time:
25/20 Calorie Row
25 Hang Power Cleans (135/95)
1:00 Rest
20/16 Calorie Row
20 Hang Power Cleans (135/95)
1:00 Rest
15/12 Calorie Row
15 Hang Power Cleans (135/95)
1:00 Rest
10/8 Calorie Row
10 Hang Power Cleans (135/95)
STRENGTH:
Power Clean and Jerk 1-1-1-1-1
SATURDAY 240810
WORK CAPACITY:
AMRAP in 30 Minutes:
3 Front Squats (135/95)
60 Double Unders
9 Strict Pull Ups
12 Toes to Bar
*Front Squat weight increases every round
FRIDAY 240809
WORK CAPACITY:
Every 4:00 for 16:00
20/14 Calorie Bike
8 Hang Squat Snatch
Round 1 - (95/65)
Round 2 - (115/85)
Round 3 - (135/95)
Round 4 - (155/105)
STRENGTH:
Back Squat 2-2-2-2-2
THURSDAY 240808
WORK CAPACITY:
AMRAP in 25 minutes of:
Climb the Ladder
500/450 Meter Row
10 Single Dumbbell Box Step Ups (50/35) (24/20)
10 Push Ups
500m/20/20, 500m/30/30, etc...
STRENGTH:
Ring Support Work
In 8:00 complete:
3 Max Effort Holds
WEDNESDAY 240807
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
