WORK CAPACITY:
AMRAP in 18 minutes:
65 Crossover Single Unders
50 Abmat Sit Ups
35 Dumbbell Walking Lunge Steps (50/35)
20 Calorie Bike
STRENGTH:
Every :90 for 12:00
10 Dumbbell Arnold Press
10 Dumbbell Bent Over Rows (each arm)
WEDNESDAY 241009
WORK CAPACITY:
"Cindy"
AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Air Squats
STRENGTH:
Deadlift 5-5-4-4-3-3-2-2-2-2
TUESDAY 241008
WORK CAPACITY:
Every 5:00 for 20:00
25/20 Calorie Row
15 Toes to Bar
5 Clean and Jerk (185/135)
STRENGTH:
Clean and Jerk 2-2-2-2-2
MONDAY 241007
WORK CAPACITY:
5 Rounds For Time of:
4 Ring Muscle Ups
16 Alternating Dumbbell Snatch (50/35)
40 Double Unders
STRENGTH:
Power Snatch 1-1-1-1-1
SATURDAY 241005
WORK CAPACITY:
3x AMRAP in 4:00 / 2:00 Rest
400 Meter Run
20 Deadlifts (185/135)
Max Rep Knees to Elbows
STRENGTH:
For Time:
50 Dumbbell Front Squats (50/35)
50 Dumbbell Bench Press (50/35)
FRIDAY 241004
WORK CAPACITY:
For Total Time:
2 Rounds of:
20/15 Calorie Bike
25 Burpees
7 Min Cap, Rest Until 10:00 Mark
Then:
4 Rounds of:
25' HS Walk
10 Strict Pull Ups
STRENGTH:
Push Press 3-3-3-3-3
THURSDAY 241003
WORK CAPACITY:
AMRAP in 14 minutes:
Climb the Ladder
3 Calorie Row
3 Box Jump Overs (24/20)
6/6, 9/9, etc...
STRENGTH:
Every 2:00 for 12:00
8 Barbell Z-Press
12 Hollow Rocks
WEDNESDAY 241002
WORK CAPACITY:
For Time:
50 Double Unders
10 Power Cleans (135/95)
15 V-ups
1:00 Rest
100 Double Unders
15 Power Cleans (135/95)
20 V-ups
1:00 Rest
150 Double Unders
20 Power Cleans (135/95)
25 V-ups
STRENGTH:
Power Clean 1-1-1-1-1-1-1-1-1-1
TUESDAY 241001
WORK CAPACITY:
4 Rounds For Time of:
30 Wall Balls (20/14)
7 Bar Muscle Ups
STRENGTH:
Every :90 for 9:00
1 Set of Strict Handstand Push Ups or Push Ups
MONDAY 240930
STRENGTH:
Overhead Squat 4-4-4-3-3-3-3
WORK CAPACITY:
For Time of:
400 Meter Run
3 Rope Climbs
15 Squat Snatch (155/105)
3 Rope Climbs
400 Meter Run
SATURDAY 240928
WORK CAPACITY:
“DT”
5 Rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerk (155/105)
STRENGTH:
Power Clean and Jerk 1-1-1-1-1-1-1-1-1
FRIDAY 240927
WORK CAPACITY:
3 Rounds For Time of:
21/15 Calorie Bike
18 Overhead Barbell Lunge (95/65)
15 Front Squat (95/65)
2:00 Rest
STRENGTH:
Front Rack Lunge 10-10-10-10
THURSDAY 240926
WORK CAPACITY:
AMRAP in 20 Minutes:
400 Meter Run
5 Burpee Box Jump Overs (30/24")
400m/10, 400m/15, 400m/20...
STRENGTH:
For Time of:
Until 100 Reps are Completed:
1:00 Max Wall Balls
1:00 Max Push Ups
WEDNESDAY 240925
WORK CAPACITY:
EMOM for 21 Minutes:
:30 On / :30 Off
Alternating Dumbbell Snatch (50/35)
Single Dumbbell Overhead Squat L (50/35)
Single Dumbbell Overhead Squat R (50/35)
STRENGTH:
Hang Power Snatch 2-2-2-2-2
TUESDAY 240924
WORK CAPACITY:
5x AMRAP in 2 minutes / 2:00 Rest
12 Double Dumbbell Box Step Overs (50/35) (24/20")
14 Toes to Bar
STRENGTH:
Dumbbell Bench Press
Every 2:00 for 12:00
10 Reps
MONDAY 240923
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
