WORK CAPACITY:
AMRAP in 24 Minutes:
30/24 Calorie Row
90 Double Unders
10 Power Snatch (115/85)
1:00 Rest
FRIDAY 260918
WORK CAPACITY:
AMRAP in 9 Minutes:
9 Chest to Bar
3 Hang Power Cleans (185/135)
9/6, 9/9, 9/12, etc...
STRENGTH:
In 15:00 establish a heavy complex of:
1 Squat Clean + 2 Jerks (any style)
THURSDAY 260917
WORK CAPACITY:
AMRAP in 35 Minutes:
100 Meter Run*
21 Air Squats
15 Hand Release Push Ups
100 Meter Farmers Carry
1:00 Rest
*Run increases by 100 Meter each round
WEDNESDAY 260916
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
6 Rounds For Time:
10 Lateral Bar Burpees
10 Overhead Squats
1:00 Rest
R1&2- (95/65)
R3&4- (135/95)
R5&6- (165/115)
TUESDAY 260915
WORK CAPACITY:
10 Rounds For Time:
2 Thrusters (155/105)
3 Bar Muscle Ups
4 Box Jump Overs (30/24)
STRENGTH:
Push Press 3-3-3-3-3
MONDAY 260914
WORK CAPACITY:
5x AMRAP in 3 Minutes / 2:00 Rest
10 Deadlift (275/185)
15 Toes to Bar
Max Calories on Machine of Choice
SATURDAY 260912
WORK CAPACITY:
Every 4:00 for 28:00
200 Meter Run
5 Wall Walks
1 Squat Snatch*
*Increase weight each round
FRIDAY 260911
WORK CAPACITY:
3x AMRAP in 4:00 / 2:00 Rest
8 Hang Squat Clean Thrusters (95/65)
10/8 Calorie Bike
STRENGTH:
Thruster 3-3-3-3-3
THURSDAY 260910
WORK CAPACITY:
3x AMRAP in 9:00 / 1:00 Rest
1:00 Max Strict Pull Ups
1000 Meter Run
1:00 Max Strict Pull Ups
Max Distance Handstand Walk
WEDNESDAY 260909
WORK CAPACITY:
On a 24 Min Clock:
For Time:
30 Double Unders
15 Power Cleans (135/95)
60 Double Unders
12 Power Cleans (155/105)
90 Double Unders
9 Power Cleans (185/125)
120 Double Unders
6 Power Cleans (205/145)
150 Double Unders
3 Power Cleans (225/155)
In remaining time
Establish a 1RM Power Clean
TUESDAY 260908
WORK CAPACITY:
4 Rounds For Time
12 Front Squats (185/135)
12 Toes to Bar
12 Box Jump Overs (24/20")
STRENGTH:
Fron Squat 5-5-5-5-5
MONDAY 260907
WORK CAPACITY:
For Time:
60 Deadlift (135/95)
45 Shoulder to Overhead (135/95)
15 Bar Muscle Ups
STRENGTH:
Deadlift 5-5-4-4-3-3
SATURDAY 260905
WORK CAPACITY:
AMRAP in 9 Minutes:
200 Meter Run
9 Strict Handstand Push Ups
then
2:00 Rest
then
AMRAP in 9 Minutes:
9 Thrusters (95/65)
35 Double Unders
STRENGTH:
Bench Press 10-10-8-8-6-6
FRIDAY 260904
WORK CAPACITY:
3x AMRAP in 4:00 / 2:00 Rest
15 Power Snatch (75/55)
15 Pull Ups
15 Overhead Squats (75/55)
Max Calorie Bike
STRENGTH:
Power Snatch 1-1-1-1-1
THURSDAY 260903
WORK CAPACITY:
Every 4:00 for 28:00
20 Front Rack Single Dumbbell Lunges (50/35)
20 Single Dumbbell Strict Press (10/side)
Max Distance Row
WEDNESDAY 260902
WORK CAPACITY:
3 Rounds For Time:
200 Meter Run
20 Toes to Bar
30 Wallballs (20/14)
STRENGTH:
Back Squat 2-2-2-2-2-2-2
TUESDAY 260901
WORK CAPACITY:
AMRAP in 12 Minutes:
Climb the Ladder
5-10-15-20...etc
Deadlift (185/135)
Burpee Box Jump Overs (24/20)
STRENGTH:
Front Rack Reverse Lunges 10-10-10-10-10
MONDAY 260821
WORK CAPACITY:
AMRAP in 12 Minutes:
8/6 Calorie Bike
8 Alternating Pistols
4 Chest to Bar Pull Ups*
*Add 4 Chest to Bar per round
WORK CAPACITY:
Every :90 for 12:00
1 Squat Clean + 1 Hang Squat Clean
SATURDAY 260829
WORK CAPACITY:
On a 30:00 Running Clock:
For Time 2000/1800 Meter Row
straight into
21 Front Squat (135/95)
15 Front Squat (165/115)
9 Front Squat (195/135)
Then
Find a 3RM Front Squat
FRIDAY 260828
WORK CAPACITY:
AMRAP in 10 Minutes:
2 Wall Walks
3 Ring Muscle Up
4 Burpee Box Jumps (30/24)
STRENGTH:
Hang Power Clean + Jerk
Every :75 for 10:00 (8 sets)
2 Reps
