WORK CAPACITY:
For Time:
400 Meter Run
20 Thrusters (95/65)
20 Strict Handstand Push Ups
400 Meter Run
20 Clean and Jerk (135/95)
20 Kipping Handstand Push Ups
STRENGTH:
Front Squat 10-8-6-4-2
SATRUDAY 251004
WORK CAPACITY:
In the Fewest Possible Sets:
100 Kettlebell Swings (53/35)
100 Wall Balls (20/14)
STRENGTH:
Deadlift 2-2-2-2-2-2-2-2-2-2
FRIDAY 251003
WORK CAPACITY:
Every 2:30 for 15:00
15/12 Calorie Bike
10 Hang Power Clean (145/100)
STRENGTH:
In 13:00 Establish a Heavy Complex:
1 Squat Clean + 2 Split Jerks
THURSDAY 251002
WORK CAPACITY:
Every 3:00 for 12:00
15/10 Calorie Row
10 Kettlebell Horn Curls (53/35)
100' Suitcase Carry (53/35) (Switch arms half way)
Rest 3:00
Every 3:00 for 12:00
15/10 Calorie Row
25' Handstand Walk
16 Jumping Lunges
WEDNESDAY 251001
STRENGTH:
In 14:00 Complete:
Back Squat 12 @ 155/105
Back Squat 9 @ 185/125
Back Squat 6 @ 225/155
Find 3RM in remaining time
WORK CAPACITY:
For Time:
9-7-5-3-1
Thrusters (155/105)
Bar Muscle Ups
TUESDAY 250930
WORK CAPACITY:
AMRAP in 20 Minutes:
150 Double Unders
50/40 Calorie Row
40 Push Ups
30 Front Rack Lunges (95/65)
STRENGTH:
Bench Press 10-10-10-10-10
MONDAY 250929
WORK CAPACITY:
EMOM for 15 Minutes:
:45 on / :15 off
Min 1: Wall Walks
Min 2: 30' Dumbbell Farmers Carry (70/35)
Min 3: Overhead Squats (135/95)
STRENGTH:
Overhead Squat 3-3-3-3-3
SATURDAY 250927
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
