WORK CAPACITY:
3 Rounds For Time:
12 Power Snatch (95/65)
18 Dumbbell Box Step Ups (24/20) (50/35)
12 Overhead Squats (95/65)
18 Dumbbell Box Step Ups (24/20) (50/35)
STRENGTH:
Power Snatch 2-2-2-2-2
THURSDAY 250313
WORK CAPACITY:
6x AMRAP in 3:00 / 2:00 Rest
100 Meter Plate Carry (45/25)
15 Burpees to Plate
Max Calories on Bike in remaining time
WEDNESDAY 250312
STRENGTH:
Deadlift 5-5-5-5-5-5
WORK CAPACITY:
Every 2:00 for 16:00
200 Meter Run*
*Must complete in negative splits
TUESDAY 250311
WORK CAPACITY:
AMRAP in 22 Minutes:
10 Double Unders
1 Wall Walk
1 Power Clean (185/125)
then
30/3/3,
60/6/6,
90/9/9,
150/15/15,
210/21/21
STRENGTH:
In 6:00 Accumulate time
in Freestanding HS Hold
MONDAY 250310
WORK CAPACITY:
For Time:
60 Air Squats
30/24 Calorie Row
15 Burpee Box Jumps (30/24)
40 Air Squats
20/16 Calorie Row
10 Burpee Box Jumps
20 Air Squats
10/8 Calorie Row
5 Burpee Box Jumps
STRENGTH:
Back Squat 3-3-3-3-3
SATURDAY 250308
WORK CAPACITY:
“25.2”
For Time:
21 Pull-ups
42 Double-unders
21 Thrusters (95/65)
18 Chest-to-Bar Pull-ups
36 Double-unders
18 Thrusters (115/75)
15 Bar Muscle-ups
30 Double-unders
15 Thrusters (135/95)
FRIDAY 250307
STRENGTH:
Bench Press 9-9-6-6-3-3
WORK CAPACITY:
For Time:
2 Rounds
400 Meter Run
9 Muscle Ups
straight into
2 Rounds
300 Meter Run
6 Muscle Ups
straight into
2 Rounds
200 Meter Run
3 Muscle Ups
THURSDAY 250306
WORK CAPACITY:
AMRAP in 20 Minutes:
25' Goblet Walking Lunges (53/35)
20 Kettlebell Swings
25' Goblet Walking Lunge Steps
20 Sit Ups or V-Ups
1:00 Rest
STRENGTH:
Every 2:00 for 8:00
1 Max Effort Ring Support Hold
WEDNESDAY 250305
STRENGTH:
Squat Clean + Jerk + Hang Squat Clean + Jerk
EMOM for 5 minutes:
1 Complex
Every 2:00 for 12:00
1 Complex
WORK CAPACITY:
AMRAP in 6 Minutes:
40/32 Calorie Bike
Max Single Dumbbell Clean and Jerk in remaining time (50/35)
TUESDAY 250304
WORK CAPACITY:
For Time:
21 Deadlift (225/155)
200 Meter Run
5 Rope Climbs
200 Meter Run
15 Deadlift (225/155)
200 Meter Run
3 Rope Climbs
200 Meter Run
9 Deadlift (225/155)
200 Meter Run
1 Rope Climb
STRENGTH:
Deadlift 1-1-1-1-1
MONDAY 250303
WORK CAPACITY:
Every 5:00 for 30:00
500/450 Meter Row
30 Air Squats
SATURDAY 250301
WORK CAPACITY:
AMRAP in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
FRIDAY 250228
WORK CAPACITY:
3 Rounds For Time:
90 Double Unders
15 Hang Clean and Jerk (115/85)
10 Bar Muscle Ups
STRENGTH:
Power Clean 5-5-4-4-3-3-2-2
THURSDAY 250227
WORK CAPACITY:
AMRAP in 25 Minutes:
500/450 Meter Row
20 Burpees
400 Meter Run
20 Hand Release Push Ups
SKILL
2:00/side Calf/Achilles Stretch
2:00/side Pigeon Pose
WEDNESDAY 250226
WORK CAPACITY:
AMRAP in 20 Minutes:
Max Set of Unbroken Wall Balls (20/14)
Max Set of Unbroken Toes to Bar
2:00 Rest
STRENGTH:
Back Squat 2-2-2-2-2-2-2-2
TUESDAY 250225
WORK CAPACITY:
AMRAP in 12 Minutes:
200 Meter Run
9 Strict Handstand Push Ups
50 Meter Single-Arm Kettlebell Farmers Carry (70/53)
STRENGTH:
Bench Press 10-10-10-10-10
MONDAY 250224
WORK CAPACITY:
5 Rounds For Total Reps:
1:00 Calories on Bike
1:00 Burpee Box Jump Overs (24/20)
1:00 Power Snatch (95/65)
STRENGTH:
Hang Power Snatch 1-1-1-1-1
SATURDAY 250222
WORK CAPACITY:
AMRAP in 20 Minutes:
100 Meter Overhead Plate Carry ( 45/35)
10 Hang Squat Clean (135/95)
15/12 Calorie Row
1:00 Rest
STRENGTH:
Squat Clean 3-3-2-2-1-1
FRIDAY 250221
WORK CAPACITY:
5x AMRAP in 2:00 / 2:00 Rest
21 Front Rack Dumbbell Lunges (50/35)
15 Dumbbell Deadlifts (50/35)
9 Lateral Burpees Over Dumbbells
STRENGTH:
Deadlify 10-10-10-10
THURSDAY 250220
WORK CAPACITY:
3 Rounds For Time:
60/45 Calorie Bike
60 Air Squats
60' Handstand Walk or 6 Wall Walks
2:00 Rest
