WORK CAPACITY:
“Isabel”
For Time:
30 Snatches (135/95)
STRENGTH:
Snatch Complex
Every :90 for 15:00
1 Power Snatch + 2 Hang Squat Snatch
MONDAY 260420
WORK CAPACITY:
For Time:
800 Meter Run
21 Front Squats (135/95)
21 Burpee Pull Ups
600m/15/15, 400m/9/9
STRENGTH:
Power Clean 5-5-5-5-5
SATURDAY 260417
WORK CAPACITY:
6 Rounds For Max Reps:
1:30 Calorie Bike or Row
:30 Deadlift (185/135)
1:00 Rest
STRENGTH:
2" Deficit Deadlift with Tempo 5-5-5-5-5
FRIDAY 260416
WORK CAPACITY:
10 Rounds For Time:
9 Thrusters (95/65 lb)
35 Double Unders
STRENGTH:
Bench Press 10-10-10-10-10
THURSDAY 260415
WORK CAPACITY:
6x AMRAP in 3:00 / 2:00 Rest
400 Meter Run
Max Burpees to 6" Target
WEDNESDAY 260414
WORK CAPACITY:
For Time:
30 Handstand Push Ups
30 Alternating Dumbbell Snatch (50/35)
30 Dumbbell Box Step Overs (24/20) (50/35)
2:00 Rest
20/20/20, 10/10/10
STRENGTH:
EMOM for 10 Minutes:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
TUESDAY 260413
STRENGTH:
Hang Squat Clean 5-4-3-3-2-2-1-1
WORK CAPACITY:
5 Rounds For Time:
200 Meter Run
6 Hang Squat Cleans (155/105)
12 Chest to Bar Pull Ups
MONDAY 260412
WORK CAPACITY:
On a 30:00 Running Clock:
Every 5:00 for 20:00
750/650 Meter Row
10 Push Press
then
20:00-30:00
Build to a Heavy Split Jerk Single
SATRUDAY 260411
WORK CAPACITY:
6 Rounds For Total Reps:
2:00 on / 2:00 off
8/6 Calorie Row
6 Burpees Over Rower
6 Strict Handstand Push Ups
Max Power Cleans (165/115)
FRIDAY 260410
WORK CAPACITY:
3 Rounds For Time:
50 Air Squats
100 Crossover Single Unders
20 Shoulder to Overhead (135/95)
STRENGTH:
Back Squat 4-3-3-2-2-2
THURSDAY 260409
WORK CAPACITY:
Every 10:00 for 30:00
40' Handstand Walk
15 Kettlebell Swings (53/35)
600 Meter Run
15 Kettlebell Swings
20 Kettlebell Box Step Ups (24/20)
WEDNESDAY 260408
WORK CAPACITY:
For Time:
20 Power Snatch (95/65)
20/16 Calorie Row
15 Power Snatch (95/65)
30/24 Calorie Row
10 Power Snatch (95/65)
40/32 Calorie Row
5 Power Snatch (95/65)
50/40 Calorie Row
STRENGTH:
Power Snatch 1-1-1-1-1
TUESDAY 260407
WORK CAPACITY:
Every 4:00 for 16:00
80' Farmers Carry Walking Lunges (50/35)
10 Box Jumps (24/20)
15 Toes to Bar
STRENGTH:
Front Rack Reverse Lunges 8-8-8-8-8-8
MONDAY 260406
WORK CAPACITY:
AMRAP in 12 Minutes:
6 Thrusters (95/65)
2 Bar Muscle Ups
9/4, 12/6, 15/8, 18/10...
WORK CAPACITY:
Every :90 for 15:00
1 Clean + 1 Clean & Jerk
SATURDAY 260304
WORK CAPACITY:
3 Rounds For Time:
50 Wall Balls (20/14)
30 Hand Release Push Ups
10 Squat Cleans*
*R1 - (135/95)
*R2 - (155/105)
*R3 - (185/135)
FRIDAY 260303
WORK CAPACITY:
AMRAP in 12 Minutes:
4 Deadlift (275/175)
12 Pull Ups
3 Wall Walks
STRENGTH:
Deadlift 1-1-1-1-1
THURSDAY 260302
WORK CAPACITY:
AMRAP in 30 Minutes:
1000 Meter Row
24 Dumbbell Front Squats (50/35)
16 Burpees Over Dumbbell
WEDNESDAY 260301
WORK CAPACITY:
2 Rounds For Time:
400 Meter Run
30 Box Jump Overs (24/20)
15 Hang Clean and Jerk (155/105)
STRENGTH:
Push Press 10-5-5-3-3-3
TUESDAY 260231
WORK CAPACITY:
For Time:
50 Power Snatch (75/55)
25 Strict Handstand Push Ups
15 Ring Muscle Ups
STRENGTH:
Every 2:00 for 12:00
1 Power Snatch + 2 Hang Power Snatch
MONDAY 260230
WORK CAPACITY:
AMRAP in 35 Minutes:
50 Double Unders
20 Toes to Bar
5 Front Squats*
2:00 Rest
*Start Front Squat at 50% of your 1RM, then build from there
