WORK CAPACITY:
For Time:
40 Lateral Burpees Over Bar
50/40 Calorie Row
30 Deadlifts (255/165)
50/40 Calorie Row
40 Lateral Burpees Over Bar
STRENGTH:
Front Rack Walking Lunges 10-10-10-10-10
FRIDAY 251219
WORK CAPACITY:
On a 30:00 Clock:
For Time:
100 Double Unders
5 Wall Walks
15 Squat Clean + Jerks (135/95)
2:00 Rest
100 Double Unders
5 Wall Walks
10 Squat Clean + Jerks (155/105)
2:00 Rest
100 Double Unders
5 Wall Walks
5 Squat Clean + Jerks (185/135)
22 Min Cap
In remaining time:
Establish a Heavy Squat Clean and Jerk single
THURSDAY 251218
WORK CAPACITY:
Every 10:00 for 30:00
40/30 Calorie Bike
-Then-
20 Dumbbell Floor Press (50/35)
20 Walking Lunges
10 Ring Dips
20 Weighted Russian Twists (50/35)
WEDNESDAY 251217
WORK CAPACITY:
AMRAP in 8 Minutes:
12/9 Calorie Row
9 Chest to Bar Pull Ups
6 Squat Snatch (135/95)
STRENGTH:
Squat Snatch 3-3-3-3-3
TUESDAY 251216
WORK CAPACITY:
Every 3:00 for 15:00
12 Toes to Bar
12 Box Jump Overs (24/20)
12 Shoulder to Overhead (115/75)
STRENGTH:
Every :90 for 12:00 complete:
1 Push Press + 2 Push Jerks
MONDAY 251215
WORK CAPACITY:
For Time:
400 Meter Run
30 Alternating Dumbbell Snatch (50/35)
15 Strict Handstand Push Ups
300m/20/10, 200m/10/5
STRENGTH:
Back Squat 5-5-5-5-5
SATURDAY 251213
WORK CAPACITY:
3 Rounds For Time:
15 Lateral Bar Burpees
15 Hang Power Cleans (135/95)
600 Meter Run
STRENGTH:
Hang Power Clean 1-1-1-1-1
FRIDAY 251212
STRENGTH:
Weighted Strict Pull Ups
Every 2:00 for 12:00
3 Reps
WORK CAPACITY:
For Time:
15/12 Calorie Bike
2 Muscle Ups
15/12 Calorie Bike
4 Muscle Ups
15/12 Calorie Bike
6 Muscle Ups
15/12 Calorie Bike
8 Muscle Ups
15/12 Calorie Bike
10 Muscle Ups
THURSDAY 251211
WORK CAPACITY:
AMRAP in 12 Minutes:
100/85 Calorie Row
-Then-
2-4-6-8-10...
Single-Arm Devils Press (50/35)
Anchored Sit Ups
Rest 5:00
AMRAP in 12 Minutes:
100/85 Calorie Row
-Then-
2-4-6-8-10...
Dumbbell Sumo Deadlift (50/35)
Toes to Bar
WEDNESDAY 251210
WORK CAPACITY:
5 Rounds For Total Reps:
1:30 on / 1:30 off
8 50' Shuttle Runs
Max Push Jerks*
*R1 & 2 - 115/85
*R3 & 4 135/95
*R5 165/115
STRENGTH:
Every 2:00 for 12:00
2 Front Squats + 1 Split Jerk
TUESDAY 251209
WORK CAPACITY:
For Time:
30 Power Cleans (155/105)
40 V-Ups
50 Wall Balls (20/14)
80/60 Calorie Row
STRENGTH:
Deadlift 10-10-10
MONDAY 251208
WORK CAPACITY:
5 Rounds for time of:
400 Meter Run
15 Overhead Squats (95/65 lb)
STRENGTH:
Squat Snatch 3-3-3-3-3
SATURDAY 251206
STRENGTH:
Thruster 1-1-1-1-1
WORK CAPACITY:
4 Rounds For Time:
18/15 Calorie Row
15 Toes to Bar
9 Hang Squat Clean Thrusters (115/80)
FRIDAY 251205
WORK CAPACITY:
AMRAP in 12 Minutes:
Climb the Ladder 2-4-6-8-10...etc
Deadlift (225/155)
Chest to Bar Pull Ups
STRENGTH:
5 Rounds:
100' Farmers Carry as HEAVY as Possible
THURSDAY 251204
WORK CAPACITY:
5 Rounds For Time:
15 Single Dumbbell Box Step Ups (24/20) (50/35)
500 Meter Row
15 Single Dumbbell Box Step Ups
30 Wall Balls (20/14)
WEDNESDAY 251203
WORK CAPACITY:
AMRAP in 3 Minutes:
60 Double Unders
Max Power Snatch (75/55)
2:00 Rest
AMRAP in 3 Minutes:
80 Double Unders
Max Power Snatch (95/65)
2:00 Rest
AMRAP in 3 Minutes:
100 Double Unders
Max Power Snatch (115/85)
STRENGTH:
Hang Power Snatch 2-2-2-2-2
TUESDAY 251202
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
