WORK CAPACITY:
AMRAP in 15 Minutes:
500 Meter Row
30 Box Jumps (24/20")
30 Power Snatch (75/55)
STRENGTH:
EMOM for 8 Minutes:
Power Snatch 1 Rep (building across sets)
Rest 2:00
AMRAP in 3 Minutes:
Max reps at 75-80% of today's Heaviest Single
MONDAY 250106
WORK CAPACITY:
3x AMRAP in 4:00 / 2:00 Rest
20/15 Calorie Bike
60 Double Unders
Max Muscle Ups (Ring or Bar)
STRENGTH:
Front Squat 5-5-3-3-2-2-1-1
SATURDAY 240104
WORK CAPACITY:
AMRAP in 24 Minutes:
5 Hang Squat Snatch (115/75)
5 Overhead Squats (115/75)
10 Single Dumbbell Burpee Box Step Overs (24/20") (50/35)
1:00 Rest
FRIDAY 250103
STRENGTH:
Clean and Jerk 5-5-5-3-3-3-3
WORK CAPACITY:
Open WOD 13.4
AMRAP in 7 Minutes of:
3 Clean and Jerk (135/95)
3 Toes to Bar
6/6, 9/9, etc..
THURSDAY 250102
WORK CAPACITY:
3 Rounds For Time:
15 Strict Pull Ups
30 Jumping Alternating Lunges
400 Meter Run
TUESDAY 241231
WORK CAPACITY:
For Time:
21-15-9
Calorie Row
Hang Squat Clean and Jerk (95/65)
Handstand Push Ups
STRENGTH:
Every 2:30 for 15:00
50' Double Dumbbell Front Rack Lunge (50/35)
MONDAY 211230
WORK CAPACITY:
4 Rounds For Time:
20 Wallballs (20/14)
15 Toes to Bar
5 Power Snatch (165/115)
1:00 Rest
STRENGTH:
Hang Power Snatch 2-2-2-2-2
SATURDAY 241228
WORK CAPACITY:
“Randle”
5 Rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16)
30 Box Jumps (24/20)
With heavy hearts we dedicate this workout to the late Matthew Tyrone Randle. He was a true American hero who served his country with honor and distinction. He dedicated himself to the defense of his fellow citizens, both on active duty and as a member of the National Guard. His courage and commitment were on full display during Operation Desert Storm, where he bravely served his country in the face of great danger. Matthew's selflessness and devotion to duty are a testament to his character, and his memory will be cherished by all those who knew him.
Loving son, father, and brother.
FRIDAY 241227
WORK CAPACITY:
EMOM for 16 Minutes:
18/14 Calorie Row
6 Lateral Burpees + 6 Hang Power Cleans (135/95)
STRENGTH:
Power Clean 3-3-3-3-3
THURSDAY 241226
WORK CAPACITY:
"Double Under Angie"
Buy in: 200 Double Unders
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
Buyout: 200 Double Unders
30 Min Cap
TUESDAY 241224
WORK CAPACITY:
“12 Days of Christmas”
For Time:
1 Deadlift (115/80)
2 Clean and Jerks (115/80)
3 Front Squat (115/80)
4 Thrusters (115/80)
5 Burpees
6 Chest to Bar
7 Box Jumps (24/20)
8 Toes to Bar
9 Wal-Balls (20/14)
10 Kettlebell Swings (24/16)
11 Handstand Push-ups
120 Double-unders
Like the song “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc
MONDAY 241223
WORK CAPACTITY:
AMRAP in 12 Minutes:
10-20-30, etc..
Wall Balls (20/14)
Deadlift (135/95)
Rest 5:00
Every 2:30 for 15:00
5 Back Squats
2 Rope Climbs
STRENGTH:
Back Squat 5-5-5-5-5-5-5
SATURDAY 241221
WORK CAPACITY:
8 Rounds For Max Reps:
3:00 on / 1:00 Rest
200 Meter Run
15 Bar Facing Burpees
Max Power Cleans (205/135)
FRIDAY 241220
WORK CAPACITY:
"Jack"
AMRAP in 20 minutes:
10 Push Press (115/75)
10 KB Swings (53/35)
10 Box Jumps (24/20)
STRENGTH:
Push Press 1-1-1-1-1
THURSDAY 241219
WORK CAPACITY:
EMOM for 28 Minutes:
Min 1: 8 Devils Press (50/35)
Min 2: 14/10 Calorie Bike
Min 3: 16 Alternating Dumbbell Snatch (50/35)
Min 4: Rest
WEDNESDAY 241218
WORK CAPACITY:
AMRAP in 12 Minutes:
8 Strict Handstand Push Ups
12 Toes to Bar
16 Front Squats (95/65)
STRENGTH:
Front Squat 5-5-5-5-5
TUESDAY 241217
WORK CAPACITY:
5 Rounds For Time:
21 Wall Balls (20/14)
14 Chest to Bar Pull Ups
STRENGTH:
Every 2:00 for 10:00
Double Dumbbell/Ketllebell Walking Lunge Steps
10 Reps - "AHAP"
MONDAY 211216
WORK CAPACITY:
Every 4:00 for 16:00
400/350 Meter Row
50 Double Unders
10 Hang Power Snatch (115/75)
STRENGTH:
EMOM for 10 Minutes:
1 Hang Power Snatch + 1 Low Hang Power Snatch
SATURDAY 241214
WORK CAPACITY:
6 Rounds For Time:
2:30 on / :30 off
15/12 Calorie Row
12 Thrusters (75/55)
Max Strict Handstand Push Ups
STRENGTH:
Thruster 3-3-3-3-3
FRIDAY 241213
WORK CAPACITY:
For Time:
40/30 Cal Bike
40 Box Jump Overs (24/20")
40 Pull Ups
40 Kettlebell Swings (53/35)
40/30 Cal Bike
STRENGTH:
Deficit Deadlift 10-10-10-10
