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 ...
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