WORK CAPACITY:
For Time of:
2000 Meter Row
200 Double Unders
2000 Meter Run
STRENGTH:
EMOM for 9 Minutes:
Min 1: 1 Set of Push Ups
Min 2: 1 Set of Horizontal Ring Rows
Min 3: 1 Minute Forearm Plank
SATURDAY 240921
WORK CAPACITY:
For Time of:
10-8-6-4-2
Power Cleans (155/105)
15-12-9-6-3
Strict Chin Ups
STRENGTH:
Build to a heavy complex of:
1 Power Clean + 1 Hang Power Clean
FRIDAY 240920
STRENGTH:
Every :90 for 12:00
5 Lateral Bar Burpees
3 Thrusters
WORK CAPACITY:
Every 4:00 for 16:00
400 Meter Run
15 Toes to Bar
THURSDAY 240919
WORK CAPACITY:
AMRAP in 24 minutes:
4 Wall Walks
16 Dumbbell Goblet Lunges (50/35)
16/12 Calorie Bike
16 Dumbbell Box Step Ups 20" (50/35)
STRENGTH:
EMOM for 8 Minutes:
:30 on / :30 off
Single Dumbbell Bicep Curls
Single Dumbbell Romanian Deadlifts
WEDENSDAY 240918
WORK CAPACITY:
AMRAP in 14 minutes:
21/16 Calorie Row
21 Hang Squat Snatches (95/65)
STRENGTH:
Build to a heavy complex of:
1 Hang Squat Snatch + 1 Squat Snatch
TUESDAY 240917
WORK CAPACITY:
2 Total Rounds for Max Reps:
AMRAP in 2 minutes:
60 Crossover Single Unders
Max Push Ups
1:00 Rest
AMRAP in 2 minutes:
60 Crossover Single Unders
Max Single Dumbbell Push Press (50/35)
1:00 Rest
AMRAP in 2 minutes:
60 Crossover Single Unders
Max Wall Walks
1:00 Rest
STRENGTH:
Push Jerk 5-5-5-5-5
MONDAY 240916
WORK CAPACITY:
For Time:
30 Clean and Jerk (135/95)
15 Muscle Ups
30 Power Snatch (135/95)
STRENGTH:
Deadlift 6-6-6-3-3-3-3-3
SATURDAY 400914
WORK CAPACITY:
For Total Time:
3 Rounds of:
250 Meter Row
100 Double Unders
20 Thrusters (95/65)
Rest 4:00
3 Rounds of:
500 Meter Row
18 Strict Handstand Push Ups
FRIDAY 240913
WORK CAPACITY:
On a 16 minute running clock:
AMRAP in 2 minutes:
200 Meter Run
30 Wall Balls (20/14)
20 Toes to Bar
30 Shoulder to Overhead (115/75)
Rest 2:00
AMRAP in 4 Minutes:
200 Meter Run
30 Wall Balls (20/14)
20 Toes to Bar
30 Shoulder to Overhead (115/75)
Rest 2:00
AMRAP in 6 minutes:
200 Meter Run
30 Wall Balls (20/14)
20 Toes to Bar
30 Shoulder to Overhead (115/75)
STRENGTH:
Front Squat 3-3-3-3-3-3
THURSDAY 240912
WORK CAPACITY:
5x AMRAP 4 / 2:00 Rest
20/16 Calorie Bike
20 Dumbbell Snatch (50/35)
20 Push Ups
Max Strict Pull Ups
WEDNESDAY 240911
WORK CAPACITY:
"Keithroy Maynard"
5 Rounds for time of:
44 Box Step ups (24/20)
12 Push Ups
12 Air Squats*
*On the 5th round, do 15 Air Squats instead of 12
Wear a weight vest (20/14)
TUESDAY 240910
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
