WORK CAPACITY:
3 Rounds For Time:
1000 Meter Run
10 Muscle-Ups
100 Air Squats
*All in a 20/14lb weighted vest
FRIDAY 250926
WORK CAPACITY:
6 Rounds For Total Reps:
2:30 on / 2:30 off
20/16 Calorie Row
Max Rope Climbs in remaining time
THURSDAY 250925
WORK CAPACITY:
AMRAP in 30 Minutes:
20 Overhead Plate Walking Lunges (45/25)
20 Dumbbell Curl and Press (35/25)
20/16 Calorie Bike
2:00 Rest
WEDNESDAY 250924
WORK CAPACITY:
For Time:
40-30-20
Alternating Dumbbell Snatch (50/35)
20-20-20
Lateral Burpees Over Dumbbells
STRENGTH:
Deadlift 3-3-3-3-3
TUESDAY 250923
WORK CAPACITY:
AMRAP in 10 Minutes:
15 Toes to Bar
100 Meter Run
15 Dumbbell Box Step Overs (24/20) (50/35)
100 Meter Run
STRENGTH:
Seated Strict Press 5-5-5-5-5
MONDAY 250922
WORK CAPACITY:
For Time:
1000 Meter Row
50 Thrusters (95/65)
30 Bar Muscle-Ups
STRENGTH:
Front Squat 1-1-1-1-1
SATURDAY 250920
WORK CAPACITY:
Every 5:00 for 25:00
10 Bench Press
:30 Max Calories on Bike
FRIDAY 250919
WORK CAPACITY:
AMRAP in 8 Minutes:
2 Handstand Push Ups
2 Hang Squat Snatch (115/85)
4/4, 6/6, 8/8, etc..
STRENGTH:
Squat Snatch 1-1-1-1-1
THURSDAY 250918
WORK CAPACITY:
AMRAP in 30 Minutes:
200 Meter Run
12 Dumbbell Deadlift (50/35)
12 Box Jumps (30/24)
12 Alternating Renegade Rows (50/35)
1:00 Rest
WEDNESDAY 250917
WORK CAPACITY:
Every 6:00 for 18:00
500/450 Meter Row
25 Pull Ups
10 Clean and Jerk*
*Round 1: (135/95)
*Round 2: (165/115)
*Round 3: (195/135)
STRENGTH:
Clean and Jerk 2-2-2-2-2
TUESDAY 250916
WORK CAPACITY:
3 Rounds For Time:
400 Meter Run
21 Toes to Bar
100 Double Unders
STRENGTH:
Back Squat 5-5-5-5-5
MONDAY 250915
WORK CAPACITY:
For Time:
20 Burpee Box Jump Overs (24/20)
10 Deadlift (225/155)
5 Bar Muscle Ups
20 Deadlift (225/155)
10 Bar Muscle Ups
30 Deadlift (225/155)
15 Bar Muscle Ups
20 Burpee Box Jump Overs
STRENGTH:
Deadlift 4-4-3-3-2-2
SATURDAY 250913
WORK CAPACITY:
On a 34:00 Running Clock:
0:00-20:00
50/40 Calorie Bike
45 Strict Handstand Push Ups
3:00 Rest
45 Thrusters (75/55)
50/40 Calorie Bike
20:00-24:00
Rest
24:00-34:00
EMOM for 10 Minutes
1 Thruster
FRIDAY 250912
WORK CAPACITY:
Every :90 for 15:00
7 Burpee Pull Ups
1 Power Snatch (135/95)*
*Each round, increase the Power Snatch reps by 1 until failure or the 10 rounds is complete
STRENGTH:
Hang Power Snatch 3-3-2-2-2-1-1
THURSDAY 250911
WORK CAPACITY:
On a 30:00 Running Clock:
0:00 - 15:00
"Annie"
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
15:00-30:00
AMRAP in 15 Minutes:
Climb the Ladder
5 Calorie Row
5 Push Ups
10/10, 15/15, 20/20, etc...
WEDNESDAY 250910
WORK CAPACITY:
For Time:
800 Meter Run
60 Wallballs (20/14)
60 Kettlebell Swings (53/35)
WORK CAPACITY:
AMRAP in 10 Minutes:
10 Reps (135/95)
10 Reps (165/115)
10 Reps (195/135)
10 Reps (225/155)
10 Reps (245/165)
Continue adding 20/10lbs for 10 Reps
TUESDAY 250909
WORK CAPACITY:
4 Rounds For Total Reps:
1:00 Row For Calories
1:00 Box Jump Overs (24/20)
1:00 Rope Climbs
1:00 Rest
STRENGTH:
Weighted Strict Chin Up 3-3-3-3-3
MONDAY 250908
WORK CAPACITY:
For Time:
400 Meter Run
40 Alternating Pistols
400 Meter Run
200 Double Unders
400 Meter Run
20 Ring Muscle Ups
400 Meter Run
STRENGTH:
Push Press 2-2-2-2-2
SATURDAY 250906
WORK CAPACITY:
4 Rounds of:
AMRAP in 4:00 / 2:00 Rest
6 Wall Walks
18 Dumbbell Front Rack Lunges (50/35)
Max Calorie Row
STRENGTH:
EMOM for 6 Minutes:
Min 1: 10 Left Arm Kroc Rows
Min 2: 10 Right Arm Kroc Rows
FRIDAY 250905
WORK CAPACITY:
8 Rounds of:
200 Meter Run
10 Toes to Bar
1 Clean & Jerk*
*Clean and Jerk weight will start at something moderately challenging and build across the rounds ending with your best lift at round 7 or 8.
