WORK CAPACITY:
EMOM for 18 Minutes:
:40 on / :20 off
Min 1: Calorie Row
Min 2: Box Jump Overs (24/20")
Min 3: Strict Handstand Push Ups
STRENGTH:
Push Press 4-4-3-3-2-2-1-1
MONDAY 240909
WORK CAPACITY:
“Nasty Girls”
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
STRENGTH:
Hang Power Clean 3-3-3-3-3
SATURDAY 240907
WORK CAPACITY:
3 Rounds for time of:
16 Burpee Chest to Bar
400 Meter Run
3:00 Rest
STRENGTH:
Deadlift 5-5-5-5-5
FRIDAY 240906
WORK CAPACITY:
On a 30:00 Running Clock:
6 Rounds for time of:
5 Squat Clean (205/145)
10 Toes to Bar
15 Push Ups
in remaining time
Build to a Heavy Single Squat Clean + Split Jerk
THURSDAY 240905
WORK CAPACITY:
Every 5:00 for 25:00
200 Meter Run
12 Strict Pull Ups
200 Meter Run
6 Wall Walks
STRENGTH:
EMOM for 9 minutes:
Min 1. :30 Wall Sit
Min 2. :30 Tall Plank
Min 3. :30 Dead Hang*
*for an extra challenge, do chin over bar
WEDNESDAY 240904
WORK CAPACITY:
3 Rounds for time of:
20/16 Calorie Row
40 Air Squats
8 Power Snatch (155/105)
1:00 Rest
STRENGTH:
Every 2:00 for 10:00
Complete 1 complex of:
1 Power Snatch + 1 Hang Power Snatch
TUESDAY 240903
WORK CAPACITY:
2x AMRAP 7 / 2:00 Rest
400 Meter Run
30 Kettlebell Swings (53/35)
90 Double Unders
Max Bar Muscle Ups in remaining time
STRENGTH:
Front Squat 1-1-1-1-1
MONDAY 240902
WORK CAPACITY:
10 Rounds for time of:
4 Hang Power Cleans (135/95)
5 Front Squats
6 Alternating Front Rack Reverse Lunges
STRENGTH:
Back Rach Lunge 12-12-12-12
SATURDAY 240831
WORK CAPACITY:
EMOM for 18:00
Min 1: Max Kettlebell Snatch (53/35)
Min 2: Rest
Min 3: Max Wall Balls (20/14)
Min 4: Rest
Min 5: Max Burpee Box Jump Overs (24/20")
Min 6: Rest
STRENGTH:
AMRAP in 8 Minutes:
Back Squat at 70%-80% of 1RM
FRIDAY 240830
WORK CAPACITY:
“Grace”
For Time:
30 Clean and Jerks (135/95)
STRENGTH:
Deadlift 5-5-5-3-3-3-1-1-1
THURSDAY 240829
WORK CAPACITY:
EMOM for 35 Minutes:
Min 1: 12 Double Dumbbell Box Step Overs (50/35) (24/20")
Min 2: 5 Wall Walks
Min 3: 12 Double Dumbbell Front Squats (50/35)
Min 4: 200 Meter Run
Min 5: Rest
WEDNESDAY 240828
WORK CAPACITY:
3 Rounds for time of:
100 Double Unders
15 Thrusters (95/65 )
15 Chest to Bar Pull Ups
2:00 Rest
STRENGTH:
Squat Clean 3-3-3-3-3-3-3-3
TUESDAY 240827
WORK CAPACITY:
For Time:
50/40 Calorie Row
30 Toes to Bar
50 Dumbbell Snatch (50/35)
30 Toes to Bar
50/40 Calorie Row
STRENGTH:
Split Jerk 1-1-1-1-1
MONDAY 240826
WORK CAPACITY:
Open WOD 11.4
AMRAP in 10 Minutes:
60 Bar Facing Burpees
30 Overhead Squats (115/80)
10 Ring Muscle Ups
STRENGTH:
Front Squat 7-6-5-4-3-2-1
SATURDAY 240824
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
