WORK CAPACITY:
AMRAP in 25 minutes:
20/16 Calorie Row
20 Double Dumbbell Hang Snatch (50/35)
20/16 Calorie Row
20 Dumbbell Shoulder to Overhead (50/35)
FRIDAY 241025
WORK CAPACITY:
For Time:
45 Thrusters (75/55)
45 Toes to Bar
45 Bar Facing Burpees
STRENGTH:
Thruster 3-3-3-3-3-3-3
THURSDAY 241024
WORK CAPACITY:
4 Rounds For Time:
400 Meter Run
20 Box Step Ups (24/20)
12 Strict Pull Ups
*All movements should be completed in a vest/ruck or w/ a medicine ball.
STRENGTH:
AMRAP in 5 Minutes:
Accumulate Max Total Time in a Wall-Sit
WEDNESDAY 241023
WORK CAPACITY:
EMOM for 15 Minutes:
:40 On / :20 Off
Min 1: Power Cleans (135/95)
Min 2: Lateral Box Jump Overs (24/20)
Min 3: Hand Release Push Ups
STRENGTH:
Every 2:00 for 12:00
40' Dumbbell Front Rack Walking Lunge (50/35)
TUESDAY 241022
WORK CAPACITY:
3 Rounds For Time:
30/20 Calorie Bike
30 Wall Balls (20/14)
STRENGTH:
Push Press 4-4-3-3-2-2-1-1
MONDAY 241021
WORK CAPACITY:
Every 4:00 for 20:00
60 Double Unders
12 Chest to Bar Pull Ups
3 Power Snatch (165/115)
then:
10:00 to establish
A Heavy Triple Power Snatch
SATURDAY 241019
WORK CAPACITY:
AMRAP in 14 Minutes:
200 Meter Run
6 Ring Muscle Ups
12 Front Squats (135/95)
STRENGTH:
Front Squat 3-3-3-3-3-3
FRIDAY 241018
WORK CAPACITY:
On a 30:00 Running Clock:
0:00-15:00
Every 3:00 for 15:00
12/10 Calorie Bike
12 Box Jumps (24/20)
12 Kettlebell Swings (53/35)
Rest 15:00-20:00
20:00-30:00
AMRAP in 10 Minutes:
For Quality
15 Deadlifts (135/95)
15 V-Ups
THURSDAY 241017
WORK CAPACITY:
4x AMRAP in 4 Minutes / 1:00 Rest
200 Meter Run
then
10 Wall Balls (20/14)
10 Farmers Box Step Ups (50/35) (24/20")
12/12, 14/14, 16/16...
STRENGTH:
EMOM for 9 Minutes:
:30 on / :30 off
Min 1: Freestanding Handstand Hold
Min 2: Hollow Rocks
Min 3: Side Plank (:15/side)
WEDNESDAY 241016
WORK CAPACITY:
AMRAP in 10 Minutes:
10 Power Snatch (95/65)
10 Lateral Burpee over the Bar
250/200 Meter Row
STRENGTH:
Every :90 for 12:00
1 Power Snatch + 2 Hang Power Snatch
TUESDAY 241015
WORK CAPACITY:
For Time:
30-20-10
Front Squat (95/65)
Pull Ups
1:00 Rest
STRENGTH:
Every 2:00 for 14:00
1 Pause Back Squat + 1 Back Squat
MONDAY 241014
WORK CAPACITY:
For Time:
50 Hang Power Cleans (165/115)*
*Each Break Complete:
40 Double Unders + 4 Wall Walks
STRENGTH:
Power Clean and Jerk 1-1-1-1-1
SATURDAY 241012
WORK CAPACITY:
"Wall Ball Biathlon"
For Time:
400 Meter Run
60 Wall Balls (20/14)
400 Meter Run
40 Wall Balls (20/14)
400 Meter Run
20 Wall Balls (20/14)
STRENGTH:
Bench Press 10-10-10-10-10
FRIDAY 241011
WORK CAPACITY:
For Time:
50 Deadlifts (95/65)
40 Handstand Push Ups
30 Hang Squat Clean Thrusters (95/65)
STRENGTH:
Front Squat 5-5-5
THURSDAY 241010
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
