WORK CAPACITY:
AMRAP in 20 Minutes:
200 Meter Row
15 Hang Squat Cleans (115/75)
1:00 Rest
STRENGTH:
Back Squat 3-3-3-3-3-3
MONDAY 241209
WORK CAPACITY:
AMRAP in 12 Minutes:
Climb the Ladder
40 Double Unders
3 Toes to Bar
3 Push Press (135/95)
40/6/6, 40/9/9, 40/12/12, etc...
STRENGTH:
Bench Press 5-5-5-5-5
SATURDAY 241207
WORK CAPACITY:
EMOM for 30 Minutes:
Min 1: 15/12 Calorie Row
Min 2: 12 Burpees
Min 3: Max Back Squats (115/85)
FRIDAY 241206
WORK CAPACITY:
AMRAP in 12 Minutes:
20 Box Jumps (24/20)
20 Clean and Jerk (135/95)
STRENGTH:
Every 2:00 for 14:00
3 Power Clean + 2 Hang Power Clean + 1 Jerk
THURSDAY 241205
WORK CAPACITY:
AMRAP in 20 Minutes:
25/20 Calorie Bike
One max set of Strict Pull Ups
One max set of Push Ups
STRENGTH:
Every :90 for 9:00
15 V-Ups or Sit Ups
+
1 Nose and Toes Hold
WEDNESDAY 241204
STRENGTH:
In 15:00 Complete:
12 Reps 135/95
9 Reps 165/115
6 Reps 205/145
3 Reps 245/165
Find a Heavy Single in remaining time
WORK CAPACITY:
AMRAP in 15 Minutes:
21/16 Calorie Bike
14 Thrusters (135/95)
7 Bar Muscle Ups
TUESDAY 241203
WORK CAPACITY:
5x AMRAP 3:00 / 3:00 Rest
20 Double Dumbbell Box Step Overs (50/35)
15 Burpees Over the Dumbbells
Max Wall Walks
MONDAY 241202
WORK CAPACITY:
3 Rounds For Time:
24/16 Calorie Row
18 Hang Power Snatch (75/55)
16 Chest to Bar Pull Ups
2:00 Rest
STRENGTH:
Overhead Squat 5-5-3-3-1
SATURDAY 241130
WORK CAPACITY:
Every 2:30 for 10:00
100 Meter Run
8 Strict Pull Ups
3 "Heavy" Power Cleans
straight into
Every 2:30 for 10:00
100 Meter Run
8 "Chin Ups"
2 "Heavy" Power Cleans
straight into
Every 2:30 for 10:00
100 Meter Run
8 Ring Pull Ups
1 "Heavy" Power Clean
FRIDAY 241129
WORK CAPACITY:
"Bar Muscle Up Nate"
AMRAP in 20 minutes of:
2 Bar Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53)
STRENGTH:
Bench Press 10-10-10-10
THURSDAY 241128
WORK CAPACITY:
“Earn Your Turkey"
AMRAP in 30 minutes of:
400 Meter Run
25 AbMat Sit Ups
50 Double Unders
5 Wall Walks
WEDNESDAY 241127
WORK CAPACITY:
AMRAP in 16 minutes of:
10 Alternating Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
20/15, 30/15, 40/15, 50/15, (starting over) 10/15.. etc
STRENGTH:
EMOM for 10 minutes complete:
Power Snatch + Overhead Squat
TUESDAY 241126
WORK CAPACITY:
4 Rounds for time of:
200 Meter Run
15 Sumo Deadlift High Pull (95/65)
STRENGTH:
EMOM for 5 minutes complete:
1 Strict Press
EMOM for 5 minutes complete:
1 Push Press
EMOM for 5 minutes complete:
1 Push Jerk
MONDAY 241126
WORK CAPACITY:
3x AMRAP 4 / 2:00 Rest
25/20 Calorie Bike
20 Toes to Bar
Max Wall Balls (20/14)
STRENGTH:
Front Squat 3-3-3-3-3
SATURDAY 241123
WORK CAPACITY:
AMRAP in 30 minutes of:
30 Bar Facing Burpees
15 Overhead Squats (135/95)
400 Meter Run
3:00 Rest
FRIDAY 241122
WORK CAPACITY:
4 Rounds for max reps of:
1:00 Ring Muscle Ups
2:00 Row for Calories
1:00 Rest
STRENGTH:
On a 12:00 Minute Clock:
8 Clean & Jerks (135/85)
8 Clean & Jerks (155/105)
8 Clean & Jerks (185/125)
Establish a Heavy Single with any remaining time
THURSDAY 241121
WORK CAPACITY:
4 Rounds for time of:
100ft Single Dumbbell Overhead Carry (50/35)
30/22 Calorie Machine of Choice
15-30-45-60 Air Squats
STRENGTH:
EMOM for 8 minutes complete:
10 Dumbbell Bench Press
10 Alternating Dumbbell Plank Rows
Alternate movements on the minute
WEDNESDAY 241120
WORK CAPACITY:
AMRAP in 14 mintues of:
40 Double Unders
10 Toes to Bar
10 Deadlift (155/105)
STRENGTH:
Deadlift 1-1-1-1-1-1-1-1-1-1
TUESDAY 241119
WORK CAPACITY:
AMRAP in 10 Minutes:
9 Handstand Push Ups
21 Snatches (75/55)
STRENGTH:
Hang Power Snatch 3-3-3-2-2-2
MONDAY 241118
WORK CAPACITY:
For Time:
10-8-6-4-2
Touch & Go Squat Cleans (135/95)
100 Meter Run
STRENGTH:
Every 2:30 for 15:00
3 Front Squats from the floor
1 Set of Strict Pull Ups
Both movements in same time window
