Workout of the Day
WORK CAPACITY:
AMRAP in 20 Minutes:
100 Double Unders
20 Alternating Dumbbell Snatch (50/35)
20 Dumbbell Goblet Squats (50/35)
20 Single Dumbbell Push Press (50/35)
20 Lateral Dumbbell Box Step Ups (24/20")
1:00 Rest
STRENGTH:
Every 2:00 for 8:00
10 Double Dumbbell Bench Press
1 Set of Strict Pull Ups
STRENGTH:
Shoulder Press 3-3-3-3-3-3-3-3
WORK CAPACITY:
6 Rounds For Time:
200 Meter Row
15/12 Calorie Bike
STRENGTH:
Every 2:00 for 10:00
8 Romanian Deadlift
10 V-Ups
WORK CAPACITY:
For Time:
50/40 Calorie Row
30 Power Cleans (155/105)
50/40 Calorie Row
WORK CAPACITY:
21-15-9 Reps for time of:
Front Squats (135/95)
Handstand Push Ups
Box Jump Over (24/20")
Pull Ups
STRENGTH:
Front Squat 5-5-5-5-5-5
WORK CAPACITY:
5 Rounds
2:00 on / 2:00 off
5 Touch & Go Squat Cleans (185/125)
Max Wall Balls in remaining time
Straight into
Every 2:00 for 10:00
5 Touch & Go Squat Cleans (building in weight)
STRENGTH:
Every 2:00 for 14:00
8 Lateral Burpees Over the Bar
3 Push Jerks
WORK CAPACITY:
“Helen”
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull Ups
STRENGTH:
EMOM for 10 Minutes:
Min 1: 10 Single Leg Dumbbell Deadlift (5/leg)
Min 2: 10 Single Dumbbell Rear Foot Elevated Split Squats (5/ leg)
WORK CAPACITY:
AMRAP in 24 Minutes:
100 Meter Row
10 Double Unders
1 Wall Walk
Rest 1:00
200m/20/2, 300m/30/3, 400m/40/4...
WORK CAPACITY:
AMRAP in 4 Minutes:
12 Power Snatch (95/65)
12 Alternating Pistols (or Lunges)
Straight into
AMRAP in 4 Minutes:
12 Overhead Squats (95/65)
12 Toes to Bar
Straight into
AMRAP in 4 Minutes:
12 Power Snatch (95/65)
12 Overhead Squats (95/65)
STRENGTH:
10:00 to establish a double of that complex
Power Snatch + Overhead Squat
WORK CAPACITY:
For Time:
10-9-8-7-6-5-4-3-2-1 Reps of
Front Squat (205/145)
Handstand Push Ups
STRENGTH:
Front Squat 1-1-1-1-1-1
WORK CAPACITY:
CrossFit Open 13.2
AMRAP in 10 Minutes
5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20")
STRENGTH:
Deadlift 3-3-3-2-2-2-1-1
WORK CAPACITY:
Every 3:00 for 30:00
100 Meter Run
2 Squat Snatch (165/115)
3 Bar Muscle Ups
WORK CAPACITY:
4 Rounds For Time:
16 Toes to Bar
24 Single Arm Alternating Dumbbell Clean and Jerk (50/35)
STRENGTH:
6 Rounds:
:30 on / :90 off
Max Dumbbell Bench Press
WORK CAPACITY:
For Time:
1000-800-600-400-200 Meter Row
50-40-30-20-10 Air Squats
25-20-15-10-5 Burpees
STRENGTH:
EMOM for 9 Minutes:
Min 1: Max Empty Bar Bicep Curls
Min 2: Max Empty Bar Strict Press
Min 3: Max V-Ups
STRENGTH:
Back Squat 2-2-2-2-2
WORK CAPACITY:
2 Rounds For Time:
60/48 Calorie Bike
8 Wall Walks
8 Back Squats at 65-75% of today's 2RM
Rest 2:00
WORK CAPACITY:
On a 34:00 Running Clock:
2 Rounds:
8 Power Cleans (135/95)
16 Pull Ups
2:00 Rest
2 Rounds:
8 Power Cleans (135/95)
16 Pull Ups
2:00 Rest
2 Rounds:
4 Power Cleans (185/125)
4 Ring Muscle Ups
2:00 Rest
2 Rounds:
4 Power Cleans (185/125)
4 Ring Muscle Ups
Straight into:
In Remaining Time Find a 3RM Touch & Go Power Clean
WORK CAPACITY:
For Time:
20 Bar Facing Burpees
40 Wall-Balls (20/14)
40 Deadlift (225/155)
40 Wall-Balls (20/14)
20 Bar Facing Burpees
STRENGTH:
Push Jerk 10-10-5-5-3-1-1
WORK CAPACITY:
“Cooper”
10 Rounds for time of:
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
WORK CAPACITY:
4 Rounds For Time:
10 Shoulder to Overhead (115/75)
8 Lateral Bar Burpees
2:00 Rest
then
4 Rounds
10 Front Rack Lunges (115/75)
8 Lateral Bar Burpees
STRENGTH:
Deadlift 10-10-10-10
WORK CAPACITY:
AMRAP 3, 5, 7, 9 Minutes / 2:00 Rest
500/450 Meter Row
20 Goblet Squats (50/35)
20 Hand Release Push Ups
20 Dumbbell Snatch (50/35)
20 Pull Ups
WORK CAPACITY:
AMRAP in 12 Minutes:
12 Unbroken Toes to Bar
24 Unbroken Wall Balls (20/14)
STRENGTH:
Every 2:00 for 12:00
5 Thrusters + 8 Overhead Lunge Steps
