WORK CAPACITY:
Every :90 for 30:00
Min 1: 16 Kroc Rows (70/50) (8/side)
Min 2: 16 A-Jumps
Min 3: (20/16) Calories on Machine of Choice
Min 4: Rest
Rotate movements on the :90
WEDENSDAY 250709
WORK CAPACITY:
AMRAP in 12 Minutes:
1000 Meter Row
then
3-6-9-12-15 etc...
Thrusters (95/65)
Chest to Bar
STRENGTH:
Pause Front Squat 4-4-4-4-4
TUESDAY 260708
WORK CAPACITY:
For Time:
21-15-9
Deadlift (185/125)
9-6-3 Wall Walk
3:00 Rest
21-15-9 Sumo Deadlift High-Pull (95/65)
9-6-3 Wall Walk
STRENGTH:
Strict Press 10-8-6-4-2-1-1
MONDAY 250707
WORK CAPACITY:
EMOM For 16 Minutes:
Min 1: 40 Crossover Single Unders
Min 2: 16/12 Calorie Bike or Row
Min 3: Max Toes to Bar
Min 4: Rest
STRENGTH:
Snatch Complex
Every 2:00 for 12:00
1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch
SATURDAY 250705
WORK CAPACITY:
5 Rounds For Time:
15 Dumbbell Push Press (50/35)
15/12 Calorie Row
15 Lateral Burpees over Dumbbell
FRIDAY 250704
WORK CAPACITY:
“Hotshots 19”
6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400 meter Run
THURSDAY 250703
WORK CAPACITY:
Every 6:00 for 30:00
2 Rounds:
100 Meter Farmers Carry
10 Dumbbell Front Squats (50/35)
15 Push Ups on Dumbbells (50/35)
WEDNESDAY 250702
WORK CAPACITY:
AMRAP in 16 Minutes:
60 Double Unders
10 Deadlifts (185/125)
2 Bar Muscle Ups*
*increase by 2 BMU each round
STRENGTH:
Deadlift 2-2-2-2-2
TUESDAY 250701
WORK CAPACITY:
Every 3:00 for 15:00
250/200 Meter Row
1 Max Set of Overhead Squats (115/85)
STRENGTH:
Pause Overhead Squat 1-1-1-1-1
MONDAY 250630
STRENGTH:
Bench Press 10-10-10-10-10-10
WORK CAPACITY:
EMOM for 12 Minutes:
:40 on / :20 off
Min 1: Burpee Box Jump Overs (24/20)
Min 2: Double DB Reverse Lunges (50/35)
SATURDAY 250628
WORK CAPACITY:
PARTNER WOD
For Time:
800m Run w/ Medball 20/14 (alternate 200s)
60 Lunges w/ Medball (alternate sets of 10)
50 Strict Pull Ups (share any way)
60 Lunges w/ Medball (alternate sets of 10)
800m Run w/ Medball 20/14 (alternate 200s)
FRIDAY 250627
STRENGTH:
Thruster Ladder
EMOM for 14 Minutes:
1 Rep
WORK CAPACITY:
For Time:
45/35 Calorie Bike
30 Thrusters (95/65)
15 Wall Walks
THURSDAY 250626
WORK CAPACITY:
EMOM 30
:30 on / :30 off
Min 1: Single Kettlebell Bicep Curls
Min 2: Lateral Burpees Over Kettlebell
Min 3: Kettlebell Taters
Min 4: Right-Arm Half Kneeling Kettlebell Press
Min 5: Left-Arm Half Kneeling Kettlebell Press
Min 6: Rest
WEDNESDAY 250625
WORK CAPACITY:
5 Rounds For Total Reps:
1 Max Touch & Go Set of Power Cleans (at 75% BW)
1 Max Set of Chest to Bar
Rest as needed between sets
TUESDAY 250624
WORK CAPACITY:
3 Rounds For Time:
12 Calorie Row
12 Dumbbell Snatch (50/35)
10 Calorie Row
10 Dumbbell Snatch
8 Calorie Row
8 Dumbbell Snatch
2:00 Rest
STRENGTH:
Overhead Squat 3-3-3-3-3
MONDAY 250623
WORK CAPACITY:
3 Rounds For Time:
400 Meter Run
25 Box Jump Overs (24/20)
25 Kettlebell Swings (53/35)
STRENGTH:
Every 4:00 for 12:00
Complete 1 Unbroken Set:
21-15-9
SATURDAY 250621
WORK CAPACITY:
5 Rounds For Total Calories:
2:00 on / 2:00 off
4 Dumbbell Man Makers (50/35)
Max Calories on Bike in remaining time
*Each "Man Maker" is 1 Push Up on DBs, Single-Arm Row, Single-Arm Row (other side), straight into Squat Clean Thruster.
STRENGTH:
Back Squat 1-1-1-1-1-1-1-1-1-1
FRIDAY 250620
WORK CAPACITY:
8 Rounds For Time:
8 Toes to Bar
8 Shoulder to Overhead (135/95)
STRENGTH:
Push Jerk
Every :90 for 4:30
3 Reps
Every :90 for 4:30
2 Reps
Every :90 for 4:30
1 Rep
THURSDAY 250619
WORK CAPACITY:
AMRAP in 30 Minutes:
10 Strict Pull Ups
25 Double Unders
15 Push Ups on Dumbbells
25 Double Unders
20 Dumbbell Front Squats
25 Double Unders
1:00 Rest
WEDNESDAY 250618
WORK CAPACITY:
On a 35:00 Running Clock:
3 Rounds
10 Box Jumps (24/20)
12 Power Snatch (95/65)
2:00 Rest
3 Rounds
10 Box Jumps (24/20)
9 Power Snatch (115/85)
2:00 Rest
3 Rounds
10 Box Jumps (24/20)
6 Power Snatch (135/95)
2:00 Rest
3 Rounds
10 Box Jumps (24/20)
3 Power Snatch (155/105)
In Remaining Time:
Establish a Heavy Single Power Snatch
