WORK CAPACITY:
3x AMRAP in 4:00 / 2:00 Rest
20/16 Calorie Row
15 Front Squats (135/95)
Max Bar Muscle Ups in remaining time
STRENGTH:
Back Squat 5-5-5-5
MONDAY 260629
STRENGTH:
Squat Snatch 1-1-1-1-1
WORK CAPACITY:
"Snatching Gwen"
15-12-9
Unbroken Snatches
SATRUDAY 260627
WORK CAPACITY:
For Time:
400 Meter Run
20 Wall Balls (20/14)
400m/35, 400m/50, 400m/65, 400m/80
FRIDAY 260626
WORK CAPACITY:
3 Rounds For Max Reps:
1:00 Calorie Bike
1:00 Rest
1:00 Burpee Box Jump Over (24/20)
1:00 Rest
STRENGTH:
Split Jerk 1-1-1-1-1
THURSDAY 260625
WORK CAPACITY:
AMRAP in 22 minutes:
Climb the Ladder
10 Ab Mat Sit Ups
10 Kettlebell Swings (53/35)
20 Double Unders
1:00 Rest
15 Ab Mat Sit Ups
15 Kettlebell Swings 53/35
30 Double Unders
1:00 Rest
20 Ab Mat Sit Ups
20 Kettlebell Swings 53/35
40 Double Unders
1:00 Rest
25/25/50, 30/30/60, etc..
WEDNESDAY 260624
STRENGTH:
Every :30 for 10:00
1 Squat Clean Thruster
WORK CAPACITY:
3 Rounds For Time:
500/450 Meter Row
15 Thrusters (135/95)
TUESDAY 260623
WORK CAPACITY:
AMRAP in 8 Minutes:
40 Hang Power Snatch (75/55)
8 Wall Walks
40 Back Rack Reverse Lunges (75/55)
in remaining time
Max Strict Handstand Push Ups
STRENGTH:
Every :90 for 12:00
1 Power Snatch + 1 Hang Power Snatch
MONDAY 260622
WORK CAPACITY:
AMRAP in 12 Minutes:
9 Burpee Chest to Bar
18 Deadlift (225/155)
STRENGTH:
Deadlift 1-1-1-1-1-1-1-1
SATURDAY 260620
WORK CAPACITY:
For Time:
75/60 Calorie Row
into
4 Rounds
75 Double Unders
15 Push Jerk (155/105)
into
75/60 Calorie Row
FRIDAY 260619
WORK CAPACITY:
4 Rounds For Time:
400 Meter Run
20 V-Ups
20 Dumbbell Snatch (50/35)
STRENGTH:
Hang Power Snatch 2-2-2-2-2
THURSDAY 260618
WORK CAPACITY:
AMRAP in 25 Minutes:
60 Wall Ball Lunges (20/14)
40/32 Calorie Row
60 Push Ups
40/32 Calorie Row
60 Wall Balls (20/14)
40/32 Calorie Row
WEDNESDAY 260617
WORK CAPACITY:
7 Rounds For Total Reps
1:00 Calorie Bike
1:00 Handstand Walk
2:00 Rest
TUESDAY 260616
WORK CAPACITY:
For Time:
21-15-9
Pull Ups
Lateral Bar Burpees
Overhead Squats (95/65)
STRENGTH:
Back Squat 4-4-4-4-4
MONDAY 260615
WORK CAPACITY:
3 Rounds For Time:
20 Single Dumbbell Box Step Overs (24/20") (50/35)
15 Toes to Bar
10 Clean & Jerk (115/75)
STRENGTH:
Clean and Split Jerk 1-1-1-1-1-1
SATURDAY 260613
PARTNER WORKOUT
5 Rounds for time:
400 Meter Run
40 Overhead Lunges (45/35)
30 Burpees to Plate
20 Strict Pull-ups
FRIDAY 260612
WORK CAPACITY:
For Time:
27-21-15-9
Sumo Deadlift High Pull (75/55)
Thruster (75/55)
STRENGTH:
Deadlift 5-5-5-5-5
THURSDAY 260611
WORK CAPACITY:
6 Rounds For Total Reps:
3:00 on / 2:00 off
30/22 Calorie Bike
Max Double Unders / Push Ups / Kettlebell Swings
WEDNESDAY 260610
WORK CAPACITY:
5 Rounds For Time:
5 Front Squats (225/155)
25 Wall Balls (20/14)
200 Meter Run
2:00 Rest
TUESDAY 260609
WORK CAPACITY:
5 Rounds For Time:
15/12 Calorie Row
12 Burpees
12 Chest to Bar Pull Ups
STRENGTH:
Hang Power Clean 5-5-5-5-5
MONDAY 260608
WORK CAPACITY:
On a 24:00 Clock:
3 Rounds
25 Toes to Bar
10 Squat Snatch (135/95)
Then
In remaining time
Establish a Heavy Snatch Triple
