Work Capacity
"Pineapple Express" Part #A (On the 0:00):
For Time (12 Minute Cap):
50/35 Calorie Row
35 Handstand Push-ups
"Pineapple Express" Part #B (On the 15:00):
For Time (12 Minute Cap):
50 Sit-ups
20 Pullups
40 Sit-ups
15 Pull ups
30 Sit-ups
10 Pullups
"Pineapple Express" Part #C (On the 35:00):
3 Rounds For Time:
400 Meter Run
21 Lateral Bar Burpees
Monday, September 30
Thursday, September 26
Friday 27 September 2019
"Mighty Ducks"
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (105/75)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Barbell-Facing Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (105/75)
RX+ 135/95
Wednesday, September 25
Thursday 26 September 2019
Snatch Complex
5 Sets Climbing, Every 2 min
1 hang snatch + 1 Power snatch
"Air Conditioning" On the 5:00 x 4 Rounds: 20 Double Dumbbell Deadlifts (50/35) 20 Wallballs (20/14) 20/15 Calorie Row
4 Supersets: 15 Weighted AbMat Sit-Ups Max Strict Handstand Push-ups Rest 1:30 Between Sets.
"Air Conditioning" On the 5:00 x 4 Rounds: 20 Double Dumbbell Deadlifts (50/35) 20 Wallballs (20/14) 20/15 Calorie Row
4 Supersets: 15 Weighted AbMat Sit-Ups Max Strict Handstand Push-ups Rest 1:30 Between Sets.
Tuesday, September 24
Wednesday 25 September 2019
"Bar Crawl"
In Teams of 3:
AMRAP 7:
Bench Press
50 Bench Press (95/65)
50 Bench Press (115/75)
AMRAP Bench Press (135/85)
... Rest 3 Minutes
AMRAP 7:
50 Front Squat (105/75)
50 Front Squat (125/85)
AMRAP Front Squat (155/105)
... Rest 3 Minutes
AMRAP 7:
50 Deadlifts (135/75)
50 Deadlifts (155/105)
AMRAP Deadlifts (185/125)
Monday, September 23
Tuesday 24 Sept 2019
Party Rock
2 Rounds
2:00 each
Bike
Row
200m Run
Air Squats
Sit Ups
Double Unders
Rest 3 Min Between Rounds
Sunday, September 22
Monday 23 September 2019
Capacity Builder
In a 1:30 Window:
9 Power Cleans (115/85)
9 Front Squats (115/85)
9 Push Jerks (115/85)
Time Remaining: Max Ring Muscle-ups
... Rest :30 Seconds
In a 1:30 Window:
7 Power Cleans (135/95)
7 Front Squats (135/95)
7 Push Jerks (135/95)
Time Remaining: Max Ring Muscle-ups
... Rest :30 Seconds
In a 1:30 Window:
5 Power Cleans (155/105)
5 Front Squats (155/105)
5 Push Jerks (155/105)
Time Remaining: Max Ring Muscle-ups
... Rest :30 Seconds
In a 1:30 Window:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Time Remaining: Max Ring Muscle-ups
"Master Splinter" 3 Rounds: 400 Meter Run 12 Burpee Box Jump Overs (24/20) 15 Thrusters (95/65)
"Master Splinter" 3 Rounds: 400 Meter Run 12 Burpee Box Jump Overs (24/20) 15 Thrusters (95/65)
Thursday, September 19
Friday 20 September 2019
"Tummy Time"
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees
AMRAP 6: 1 Strict Handstand Push-up 1 Strict Pull-up 2 Strict Handstand Push-up 2 Strict Pull-ups 3 Strict Handstand Push-up 3 Strict Pull-ups ...
AMRAP 6: 1 Strict Handstand Push-up 1 Strict Pull-up 2 Strict Handstand Push-up 2 Strict Pull-ups 3 Strict Handstand Push-up 3 Strict Pull-ups ...
Thursday 19 September 2019
Snatch
Build to a heavy single
One set every 2 min
"How deep can I catch that snatch?"
https://youtu.be/gtlSab4uPKo?t=888
5 Rounds for Max Reps:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Assault Bike Calories
1 Minute Rest
Build to a heavy single
One set every 2 min
"How deep can I catch that snatch?"
https://youtu.be/gtlSab4uPKo?t=888
5 Rounds for Max Reps:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Assault Bike Calories
1 Minute Rest
Tuesday, September 17
Wednesday 18 September 2019
Strength
5x3 Strict Press
Conditioning - 12 Min Amrap Run 1 Mile Amrap Burpees With Remaining time
5x3 Strict Press
Conditioning - 12 Min Amrap Run 1 Mile Amrap Burpees With Remaining time
Monday, September 16
Tuesday 17 September 2019
"Road Trip"
5 Rounds:
15 Kettlebell Swings (53/35)
400 Meter Run
40 Double Unders
RX+ 70/53
3 Rounds, Not For Time: 15 Hollow Rocks 18 Empty Barbell Good Mornings 21 Abmat sit ups/GHD Sit-ups 24 Superman Lifts/Hip Extensions
3 Rounds, Not For Time: 15 Hollow Rocks 18 Empty Barbell Good Mornings 21 Abmat sit ups/GHD Sit-ups 24 Superman Lifts/Hip Extensions
Sunday, September 15
Monday 16 September 2019
Pausing Overhead Squat
3 Sets of 1
Pause: 2 Seconds in Bottom
"Hot Mess" 2 Rounds: 25 Overhead Squats (95/65) 25 Burpees RX+ 115/85
"Hot Mess" 2 Rounds: 25 Overhead Squats (95/65) 25 Burpees RX+ 115/85
Wednesday, September 11
Thursday 12 September 2019
Gymnastic Strength
5 Min to establish Max HSPU
For Time: 50 Wall Balls 10 Box Jumps 40 Wall Balls 10 Box Jumps 30 Wall balls 10 Box Jumps 20 Wall Balls 10 Box Jumps 10 Wall Balls 10 Box Jumps
5 Min to establish Max HSPU
For Time: 50 Wall Balls 10 Box Jumps 40 Wall Balls 10 Box Jumps 30 Wall balls 10 Box Jumps 20 Wall Balls 10 Box Jumps 10 Wall Balls 10 Box Jumps
Tuesday, September 10
Wednesday 11 September 2019
9/11 Tribute
For time:
2001 m Run
11x Box Jumps (30/24")
11x Thrusters @125.85 lbs
11x Chest to Bar Pull-ups
11x Power Cleans @175/115 lbs
11x Handstand Pushups
11x Kettlebell Swings @2/1.5 poods
11x Toes to Bar
11x Deadlifts @170/115 lbs
11x Push Jerks @110/75 lbs
2001 m Row (or run, depending on availability of ergs)
*Athletes may start with row and finish with the run or vice versa. The workout symbolizes the events that unfolded on September 11th, 2001 in its design. The Year is represented by the run and row; the month by the movements and the date by the amount of repetitions of each movement. The 125lb Thrusters represent the Deaths that occurred at the Pentagon; the 175lb Power Clean stands for the AA Flight 175 that collided with the South Tower, Flight 77 and Flight 93 were combined and is represented by the 170lb Deadlift; and the Push Jerk signifies the number of floors in each Twin Tower.
For time:
2001 m Run
11x Box Jumps (30/24")
11x Thrusters @125.85 lbs
11x Chest to Bar Pull-ups
11x Power Cleans @175/115 lbs
11x Handstand Pushups
11x Kettlebell Swings @2/1.5 poods
11x Toes to Bar
11x Deadlifts @170/115 lbs
11x Push Jerks @110/75 lbs
2001 m Row (or run, depending on availability of ergs)
*Athletes may start with row and finish with the run or vice versa. The workout symbolizes the events that unfolded on September 11th, 2001 in its design. The Year is represented by the run and row; the month by the movements and the date by the amount of repetitions of each movement. The 125lb Thrusters represent the Deaths that occurred at the Pentagon; the 175lb Power Clean stands for the AA Flight 175 that collided with the South Tower, Flight 77 and Flight 93 were combined and is represented by the 170lb Deadlift; and the Push Jerk signifies the number of floors in each Twin Tower.
Monday, September 9
Tuesday 10 September 2019
Three rounds for time:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike/Row
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups/C2B/PU
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike/Row
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups/C2B/PU
Sunday, September 8
Monday 09 September 2019
Stamina Squats
Alternating On the Minute x 12 (6 Rounds): 3 Front Squat 6 Back Squats Barbell: 75% of 3-Rep Max Back Squat Final iteration of Stamina Squats.
"Dive Bar" For Time: 400 Meter Run 50 Barbell Thrusters 400 Meter Run 25 Barbell-Facing Burpees 400 Meter Run 50 Barbell Thrusters Rx 55/35 RX+ 75/55
Alternating On the Minute x 12 (6 Rounds): 3 Front Squat 6 Back Squats Barbell: 75% of 3-Rep Max Back Squat Final iteration of Stamina Squats.
"Dive Bar" For Time: 400 Meter Run 50 Barbell Thrusters 400 Meter Run 25 Barbell-Facing Burpees 400 Meter Run 50 Barbell Thrusters Rx 55/35 RX+ 75/55
Thursday, September 5
Friday 06 September 2019
"Three Stooges" (Team Version)
Teams of 3:
100/70 Calorie Row
100 Box Jump Overs (24"/20")
100 Power Snatches (95/65)
10 Rope Climbs (15')
100 Power Snatches (75/55)
100 Box Jump Overs (24"/20")
100/70 Calorie Row
Wednesday, September 4
Thursday 05 September 2019
Squats
Alternating On the Minute x 12 (6 Rounds): 3 Front Squat 6 Back Squats Barbell: 72% of 3-Rep Max Back Squat
"Squeaky Clean" 3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans RX 95/65 RX+115/85
Alternating On the Minute x 12 (6 Rounds): 3 Front Squat 6 Back Squats Barbell: 72% of 3-Rep Max Back Squat
"Squeaky Clean" 3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans RX 95/65 RX+115/85
Tuesday, September 3
Wednesday 04 September 2019
Barbell Cycling
On the Minute x 5:
3-5 Touch and Go Squat Snatches
"Halftime"
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
... Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row
On the Minute x 5:
3-5 Touch and Go Squat Snatches
"Halftime"
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
... Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row
Tuesday 03 September 2019
On the 5:00 x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar
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