WORK CAPACITY:
On a 30:00 Running Clock
800 Meter Run
30 Bar Facing Burpees
30 Shoulder to Overhead (135/95)
30 Bar Facing Burpees
800 Meter Run
Then:
In remaining time
Establish a 5RM Push Press From The Floor
MONDAY 251201
WORK CAPACITY:
4 Rounds For Time:
10 Handstand Push Ups
10 Front Squats (155/105)
10/8 Calorie Bike
1:00 Rest
STRENGTH:
Front Squat 3-3-3-3-3
SATURDAY 251129
WORK CAPACITY:
5 Rounds For Time:
10/8 Calorie Row
10 Chest to Bar Pull Ups
10 Dumbbell Front Rack Lunges (50/35)
1:00 Rest
STRENGTH:
Bench Press 6-6-6-6-6-6-6-6
FRIDAY 251128
WORK CAPACITY:
AMRAP in 15 Minutes:
15/12 Calorie Bike
5 Power Cleans (135/95)
5 Front Squats
5 Thrusters
STRENGTH:
Every 2:00 for 12:00
2 Power Cleans + 2 Hang Power Cleans
THURSDAY 251127
WORK CAPACITY:
10 Rounds For Total Reps:
:30 on / :30 off
Max Kettlebell Swings (70/53)
Max Strict Pull Ups
Max Push Ups
*800 meter Run Buy-in and Cash-out
WEDNESDAY 251126
WORK CAPACITY:
For Time:
1000 Meter Row
50 V-Ups
50 Burpee Box Jump Overs (24/20)
STRENGTH:
Romanian Deadlift 8-8-8-8-8
TUESDAY 251125
WORK CAPACITY:
For Time:
30-20-10
Dumbbell Snatch (50/35)
12-10-8
Bar Muscle Ups
STRENGTH:
Every :90 for 15:00
1 Squat Snatch + 1 Hang Squat Snatch
MONDAY 251124
STRENGTH:
Back Squat 1-1-1-1-1-1-1-1-1-1
WORK CAPACITY:
For Time:
Race to 120 Wall Balls
3:00 on / 1:00 off
24/20 Calorie Bike
Max Wall Balls (20/14)
SATURDAY 251122
WORK CAPACITY:
For Time:
150 Double Unders
9 Overhead Squats (155/105)
120 Double Unders
15 Overhead Squats (155/105)
90 Double Unders
21 Overhead Squats (155/105)
STRENGTH:
EMOM For 12 Minutes:
Single Dumbbell Split Squats
Min 1: 10 reps Right Leg
Min 2: 10 reps Left Leg
FRIDAY 251121
WORK CAPACITY:
4x AMRAP 3:00 / 1:00 Rest
20/16 Calorie Row
16 Toes to Bar
Max Push Ups in remaining time
STRENGTH:
Bench Press 5-5-5-5-5
THURSDAY 251120
WORK CAPACITY:
Every 10:00 for 30:00
30/24 Calorie Bike
20 Dumbbell Snatch (50/35)
50' Single Arm Dumbbell Overhead Carry Right
20 Dumbbell Goblet Squats
50'Single Arm Dumbbell Overhead Carry Left
500/400 Meter Row
WEDNESDAY 251119
WORK CAPACITY:
Every 4:00 for 16:00
80 Double Unders
12 Suitcase Kettlebell Burpee Deadlifts (53/35)
5 Wall Walks
STRENGTH:
Deadlift 1-1-1-1-1
TUESDAY 251118
WORK CAPACITY:
EMOM For 12 Minutes:
Min 1: 15/12 Calorie Bike
Min 2: 20 Alternating Pistols
Min 3: Max Single Dumbbell Box Step Overs (24/20) (50/35)
Min 4: Rest
STRENGTH:
Pause Box Front Squat 3-3-3-3-3-3-3
MONDAY 251117
WORK CAPACITY:
6 Rounds For Time:
5 Clean and Jerk (135/95)*
5 Power Snatch (135/95)*
*Sets MUST be T&G/Unbroken)
STRENGTH:
For Time:
500/450 Meter Row
21 Handstand Push Ups
500/450 Meter Row
15 Strict Pull Ups
500/450 Meter Row
9 Power Cleans (185/135)
SATURDAY 251115
WORK CAPACITY:
5 Rounds For Reps:
4:00 on / 2:00 off
600/500 Meter Row
8 Front Rack Lunges*
Max Burpee Box Jump Overs (30/24) in Remaining Time
*Build with each set.
FRIDAY 251114
WORK CAPACITY:
8 Rounds For Time:
12/9 Calorie Bike
3 Bar Muscle Ups
5 Thrusters (115/80)
STRENGTH:
Split Jerk 4-3-2-1-1
THURSDAY 251113
WORK CAPACITY:
EMOM for 30 Minutes:
Min 1: Single Arm Dumbbell Push Press (50/35)
* *Switch arms 1/2 way
Min 2: Toes to Bar
Min 3: Box Jumps (24/20)
Min 4: Push Ups
Min 5: Dumbbell Flutter Kicks (50/35)
Min 6: Rest
WEDNESDAY 251112
WORK CAPACITY:
5 Rounds For Time:
40 Double Unders
6 Snatches (135/95)
STRENGTH:
Squat Snatch 1-1-1-1-1
TUESDAY 251111
STRENGTH:
Back Squat 2-2-2-2-2
WORK CAPACITY:
3 Rounds For Time:
10 Bar Facing Burpees
10 Front Squats (135/95)
10 Bar Facing Burpees
10 Shoulder to Overhead (135/95)
MONDAY 251110
WORK CAPACITY:
AMRAP in 12 Minutes:
Climb the Ladder
1 Power Clean (155/105)
10 Double Unders
1 Wall Walk
2/20/2, 3/30/3, etc..
STRENGTH:
Power Clean 2-2-2-2-2
