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
SATURDAY 260606
WORK CAPACITY:
For Time:
3 Rounds
30/24 Calorie Row
15 Thrusters (95/65)
3:00 Rest
3 Rounds
20/16 Calorie Row
10 Thrusters (135/95)
FRIDAY 260605
WORK CAPACITY:
For Time:
10 Ring Muscle Ups
25 Power Snatch (95/65)
75 Air Squats
25 Power Snatch
10 Ring Muscle Ups
STRENGTH:
Overhead Squat 2-2-2-2-2
THURSDAY 260604
WORK CAPACITY:
5 Rounds For Total Reps:
1:00 Calorie Bike
1:00 Burpees to Plate
1:00 Sit Ups
1:00 Renegade Rows (50/35)
1:00 Rest
WEDNESDAY 260603
WORK CAPACITY:
2 Rounds For Time:
400 Meter Run
16 Hang Power Cleans (135/95)
16 Front Rack Reverse Lunges (135/95)
STRENGTH:
Hang Power Clean 8-7-6-5-4-3-2-1
TUESDAY 260602
WORK CAPACITY:
10 Rounds For Time:
30' Handstand Walk
10 Front Squats (95/65)
10 Pull Ups
MONDAY 260601
STRENGTH:
Strict Press 5-5-3-3-1
WORK CAPACITY:
4x AMRAP 2:00 / 2:00 Rest
10 Toes to Bar
10 Shoulder to Overhead (135/95)
Max Calorie Row
SATURDAY 260530
WORK CAPACITY:
3 Rounds For Time:
30/20 Calorie Bike
30 Alternating Pistols
30 Burpees
30 Deadlift (225/155)
FRIDAY 260529
WORK CAPACITY:
3x AMRAP 4:00 / 2:00 Rest
1 Squat Snatch
2 40' Shuttle (20' out and back)
2/4, 3/6, 4/8, etc...
Start over each AMRAP
R1 - (135/95)
R2 - (155/105)
R3 - (185/125)
STRENGTH:
Back Squat 10-10-10-10
THURSDAY 260528
WORK CAPACITY:
AMRAP in 3 Minutes:
10 Box Jumps (30/24)
20/16 Calorie Bike
40 Kettlebell Swings (53/35)
80 Crossover Single Unders
3:00 Rest
AMRAP in 5 Minutes:
10 Box Jumps (30/24)
20/16 Calorie Bike
40 Kettlebell Swings (53/35)
80 Crossover Single Unders
3:00 Rest
then
For Time:
10 Box Jumps (30/24)
20/16 Calorie Bike
40 Kettlebell Swings (53/35)
80 Crossover Single Unders
WEDNESDAY 260527
WORK CAPACITY:
Every 5:00 for 25:00
30/24 Calorie Row
20 Alternating Dumbbell Snatch (50/35)
10 Strict Handstand Push Ups
