WORK CAPACITY:
Every 6:00 for 30:00
400 Meter Run
12 Toes to Bar
150' Mixed Grip Carry (50/35) (Suitcase/Overhead)
WEDNESDAY 260128
WORK CAPACITY:
"Workout B"
5 Rounds For Time:
5 Deadlift (275/185)
10 Burpees
STRENGTH:
Every 3:00 for 15:00
10 Deadlift + 10 Front Rack Walking Lunges
TUESDAY 260127
WORK CAPACITY:
5 Rounds For Total Reps:
:30 on / :30 off
Max Alternating Pistols
Max Thrusters (135/95)
Max Bar Muscle Ups
STRENGTH:
Front Squat 5-5-5-5-5
MONDAY 260126
WORK CAPACITY:
For Time:
15 Box Jumps (24/20)
15 Power Snatch (95/65)
15 Box Jumps
12 Power Snatch (115/85)
15 Box Jumps
9 Power Snatch (135/95)
15 Box Jumps
6 Power Snatch (155/105)
15 Box Jumps
3 Power Snatch (185/125)
STRENGTH:
In 10:00 establish a Heavy Complex of:
1 Power Snatch + 1 Hang Power Snatch
SATURDAY 260124
WORK CAPACITY:
4 Rounds For Time:
12 Back Rack Lunge Steps (155/105)
14 Toes to Bar
16 Kettlebell Swings (53/35)
STRENGTH:
Power Clean 3-3-3-3-3-3
FRIDAY 260123
WORK CAPACITY:
For Time:
30-60-90-120
Double Unders
40-30-20-10
Alternating Dumbbell Snatch (50/35)
STRENGTH:
Back Squat
EMOM for 5:00
2 Reps
Every 2:00 for 10:00
2 Reps
THURSDAY 260122
WORK CAPACITY:
4 Rounds For Total Reps:
:90 Row for Calories
:90 Ab Mat Sit Ups / V-Ups
:90 Bike for Calories
:90 Burpees
:90 Rest
WEDNESDAY 260121
WORK CAPACITY:
4 Rounds For Time:
20 Box Jump Overs (24/20)
15 Chest to Bar Pull Ups
STRENGTH:
Push Press 5-5-5-5-5
TUESDAY 260120
WORK CAPACITY:
AMRAP in 10 Minutes:
5 Power Clean (205/145)
5 Wall Walks
STRENGTH:
Deficit Deadlift 10-10-10-10
MONDAY 260119
WORK CAPACITY:
3 Rounds For Total Reps:
:40 on / :20 off
Min 1: Push Ups
Min 2: Single Dumbbell Box Step Overs (24/20) (50/35)
Min 3: Shoulder to Overhead (135/95)
Min 4: Bike Calories
Min 5: Rest
STRENGTH:
Front Squat 5-5-5-5-5-5
SATURDAY 260117
WORK CAPACITY:
“Amanda”
For Time:
9-7-5
Muscle-Ups
Snatches (135/95)
STRENGTH:
Squat Snatch 1-1-1-1-1
FRIDAY 260116
WORK CAPACTY:
3 Rounds For Time:
30/24 Calorie Bike
30 Wall-Ball Box Step Ups (24"/20") (20/140
20 Hang Power Cleans (115/85)
STRENGTH:
Every 2:00 for 10:00
1 MAX Set Strict Pull-ups
*If you have 7-10+ Strict Pull Ups on a regular
basis feel free to weight it
THURSDAY 260115
WORK CAPACITY:
On a 30:00 Running Clock:
0:00-15:00
Row For Calories*
@3:00, 6:00, 9:00, 12:00
*Complete:
5 Plate Turkish Sit Ups (45/25)
10 Plate Jumps
15 Deficit Reverse Lunges (standing on plate)
2:00 Rest
AMRAP in 13 Minutes:
100' Plate Goblet Carry 45/25 (25' out and back)
50 Flutter Kicks
10 50' Shuttle Runs
50 Plate Russian Twists (45/25)
50 Air Squats
WEDNESDAY 260114
WORK CAPACITY:
For Time:
400 Meter Run
40 Wall Balls (20/14)
30 Pull Ups
20 Thrusters (95/65)
80' Handstand Walk (20' increments)
STRENGTH:
Back Squat 1-1-1-1-1
TUESDAY 260113
WORK CAPACITY:
4 Rounds For Total Calories:
AMRAP in 2:00 / 2:00 Rest
14 Burpees Over Rower
Max Calorie Row
STRENGTH:
2:00 Max Rope Climbs
2:00 Max Kettle Sumo Deadlift High-Pull (70/53)
MONDAY 260112
WORK CAPACITY:
3 Rounds For Time:
10 Deadlift (185/135)
8 Bar Muscle Ups
3:00 Rest
then
3 Rounds:
8 Front Squats (185/135)
10 Strict Handstand Push Ups
STRENGTH:
EMOM for 10 Minutes:
Squat Clean & Split Jerk
1 Rep
SATURDAY 260110
WORK CAPACITY:
5 Rounds For Total Reps:
AMRAP in 3:00 / 1:00 Rest
2 50' Shuttle Run
2 Lateral Burpees
2 Hang Squat Snatch (115/75)
4/4, 6/6, 8/8, etc..
STRENGHT:
In 10:00 Establish a
Heavy 3 Position Squat Snatch Complex:
1 High Hang + 1 Below Knee + 1 Floor
FRIDAY 260109
WORK CAPACITY:
AMRAP in 7 minutes:
3 Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
6/6, 9/9, 12/12, etc...
STRENGTH:
Power Clean 5-5-5-5-5
THURSDAY 260108
WORK CAPACITY:
For Time
Buy-In: 400 Meter Dumbbell/Kettlebell Farmer Carry (50/35)
Then:
40 Lunge-Lunge-Squat (75/55)
40 Ring Rows
30 Push Ups
400 Meter Run
30 Lunge-Lunge-Squat
30 Ring Rows
25 Push Ups
300 Meter Run
20 Lunge-Lunge-Squat
20 Ring Rows
20 Push Ups
200 Meter Run
WEDNESDAY 260107
WORK CAPACITY:
“Christine”
3 Rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20 in)
STRENGTH:
Deadlift 5-5-3-2-1
