WORK CAPACITY:
For Time:
120-90-60-30
Double Unders
40-30-20-10
Dumbbell Snatch (50/35)
STRENGTH:
Squat Snatch 1-1-1-1-1
MONDAY 251020
WORK CAPACITY:
Every 4:00 for 16:00
200 Meter Run
20 Single Double Box Step Overs (24/20) (50/35)
50' Handstand Walk
STRENGTH:
Seated Strict Press 10-8-6-4-2
SATURDAY 251018
WORK CAPACITY:
For Time:
50 Wall Balls (20/14)
40 Burpees to 6" Target
30 Wall Balls
20 Burpees to 6" Target
10 Wall Balls
STRENGTH:
Front Squat 5-5-5-5-5
FRIDAY 251017
WORK CAPACITY:
AMRAP in 11 Minutes:
50/40 Calorie Row
40 Toes to Bar
30 Hang Power Cleans (115/85)
Max Ring Muscle Ups in remaining time
STRENGTH:
Power Clean 4-4-3-3-2-2-1-1
THURSDAY 251016
WORK CAPACITY:
AMRAP in 13 Minutes:
2-4-6-8-10...
Dumbbell Box Step Overs (50/35)
10-20-30-40...
Crossover Single Unders
50'/side Single-Arm Dumbbell Overhead Carry after each round (50/35)
Rest 4:00
AMRAP in 13 Minutes:
2-4-6-8-10...
Dumbbell Push Press (50/35s)
10/7 Calorie Bike
100' Double Dumbbell Front Rack Carry after each round (50/35s)
WEDNESDAY 251015
WORK CAPACITY:
AMRAP in 25 Minutes:
400 Meter Run
20 Box Jump Overs (24/20)
3 Deadlifts* (275/185)
*Add 3 reps to the DL each round
TUESDAY 251014
STRENGTH:
Every :15 for 2:00
1 Rep*
*Keep barbell on back the entire time
Rest 2:00
Then
EMOM for 6:00
2 Reps
WORK CAPACITY:
Every 4:00 for 20:00
6 Front Squats (185/125)
12/9 Calorie Bike
15 Pull Ups
MONDAY 251013
WORK CAPACITY:
3 Rounds For Time:
21 Power Snatch (75/55)
7 Wall Walks
STRENGTH:
Push Jerk 3-3-3-3-3
SATURDAY 251011
WORK CAPACITY:
For Time:
400 Meter Run
30 Pull Ups
1:00 Rest
400 Meter Run
30 Dumbbell Bench Press (50/35)
1:00 Rest
400 Meter Run
30 Wall Balls (20/14)
1:00 Rest
400 Meter Run
30 Ring Dips
STRENGTH:
Every 3:00 for 9:00
Bench Press
1 Max Set
@135/95
@165/115
@195/13
FRIDAY 251010
WORK CAPACITY:
4 Rounds For Total Reps:
2:00 on / 2:00 off
100' Dumbbell Walking Lunges (50/35)
Max Lateral Burpees Over Dumbbells
STRENGTH:
Hang Squat Clean 2-2-2-2-2
THURSDAY 251009
WORK CAPACITY:
AMRAP in 30 Minutes:
30/24 Calorie Bike
30 Single Dumbbell Push Press (50/35)
2:00 Rest
30/24 Calorie Bike
30 Dumbbell Goblet Squats (50/35)
2:00 Rest
WEDNESDAY 251008
WORK CAPACITY:
For Time:
100/80 Calorie Row
60 Toes to Bar
10 Rope Climbs
*Partition the reps anyway
STRENGTH:
Deadlift 5-5-5-5-5
TUESDAY 251007
WORK CAPACITY:
3 Rounds For Time:
20/15 Calorie Bike
20 Alternating Dumbbell Snatch (50/35)
50' Handstand Walk
STRENGTH:
EMOM for 10 Minutes:
20 Double Unders
3 Touch & Go Power Snatch
MONDAY 251006
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
