Wednesday
Strength / Work Capacity
A. Front Squat 3-3-3-3-3
B. 3 rounds
4:00 AMRAP, rest 1:00 after each AMRAP
Buy in:
1 Rope Climb, 15ft.
Run 200m
Remaining Amount of Time:
10 Air Squats
10 Push Ups
A. 225, 245, 255, 265, 275
B. 9, 6+3, 4+13
Tuesday
Saturday
Work Capacity
For Time:
Swim 100m in Ocean
800m Run in soft sand
200 Air Squats
100 Hand Release Push Ups
100 KB Swings (53)
Run 800m in soft sand
Time: 32:38
Friday
Work Capacity
10 RFT:
100m Run
7 Deadlifts (225)
100m Run
10 Burpees
Rest 1:00
Time: 24:59 (including rest)
100m Run
7 Deadlifts (225)
100m Run
10 Burpees
Rest 1:00
Time: 24:59 (including rest)
Thursday
Wednesday
Work Capacity
A. 7 RFT:
10 Chest to Bar Pull Ups
10 Handstand Push Ups
B. "Cement Mixer"
7 Rounds:
Every 3:00 complete
400m Run
12 Toes to Bar
A. 9:41
B. 1:28 (best) 2:22 (worst)
10 Chest to Bar Pull Ups
10 Handstand Push Ups
B. "Cement Mixer"
7 Rounds:
Every 3:00 complete
400m Run
12 Toes to Bar
A. 9:41
B. 1:28 (best) 2:22 (worst)
Tuesday
Work Capacity
A. 3 RFT:
12 Muscle Ups
75 Air Squats
B. 21-15-9
KB Swing (70)
Burpees
A. 9:45
B. 4:18
12 Muscle Ups
75 Air Squats
B. 21-15-9
KB Swing (70)
Burpees
A. 9:45
B. 4:18
Monday
Strength / Benchmark CFT
A. Back squat 1RM
B. Press 1RM
C. Deadlift 1RM
A. 350
B. 170
C. 455
CFT: 975lbs.
B. Press 1RM
C. Deadlift 1RM
A. 350
B. 170
C. 455
CFT: 975lbs.
Sunday
Saturday
Benchmark "Isabel" / Work Capacity
A. "Isabel"
For time:
30 Snatches
B. 5 RFT:
Run 200m
30 Box Jumps (24)
10 Toes to Bar
A. 2:04 (PR)
B. 10:45
For time:
30 Snatches
B. 5 RFT:
Run 200m
30 Box Jumps (24)
10 Toes to Bar
A. 2:04 (PR)
B. 10:45
Friday
Strength / DE / Work Capacity
A. Bench Press 5-3-1+
B. Dynamic Effort Back Squat 10x3 @ 50% (2 red, 1 blue, 2x Knot) 1:00 recoveries
C. 3 Rounds: (wearing 20# vest)
30 Wall Ball (20)
15 Pull Ups
15 Ring Dips
A. 195 x 13
B. 135#
C. 1:55, 2:11, 2:45
B. Dynamic Effort Back Squat 10x3 @ 50% (2 red, 1 blue, 2x Knot) 1:00 recoveries
C. 3 Rounds: (wearing 20# vest)
30 Wall Ball (20)
15 Pull Ups
15 Ring Dips
A. 195 x 13
B. 135#
C. 1:55, 2:11, 2:45
Thursday
Wednesday
Work Capacity
A. 50-40-30-20-10
Double Unders (unbroken)
10 Burpees after each set of Double Unders
B. For Time:
50 DB Thrusters (2x 40#)
40 Box Jump Overs (24)
75 Double Unders
C. Hold a 1:40 split for max meters on C2 erg (If split goes over 1:40 for 5 seconds or more, workout is finished)
A. 3:24
B. 6:31
C. 449
Double Unders (unbroken)
10 Burpees after each set of Double Unders
B. For Time:
50 DB Thrusters (2x 40#)
40 Box Jump Overs (24)
75 Double Unders
C. Hold a 1:40 split for max meters on C2 erg (If split goes over 1:40 for 5 seconds or more, workout is finished)
A. 3:24
B. 6:31
C. 449
Tuesday
Strength / Work Capacity
A. Press 5-3-1+
B. Deadlift 5-3-1+
C. 3 sets of Max rep unbroken HSPU
D. 10-1 Ladder for time:
HSPU
Strict Pull Up
KB Swing (70)
A. 132# x 9
B. 380# x 9
C. 13, 12, 10
D. 10:56
Monday
Strength / Work Capacity
A. Power Clean 3-3-3-3-3
B. Back Squat 5-3-1+
C. AMRAP 12:00
Unbroken Front Squat Ladder 1-3 @ 60% 1RM
A. 250#
B. 282 x 10
C. 12 + 3
Sunday
Saturday
Work Capacity
A. AMRAP 15:00
3 L Pull Ups
6 Pistols
9 Toes to Bar
B. AMRAP 10:00
60 Bar Facing Burpees
30 Deadlifts 225#
30 Handstand Push Ups
C. AMRAP 5:00
Double Unders
A. 10 + 15
B. 116
C. 249
Friday
Strength / Work Capacity
A. Bench 3-3-3+
B. Dynamic Back Squats 12x2 @60% 3 bands 1:00 rest bw
C. Do 1 muscle up and 5 Ring Dips x3 without coming off the rings. x4 Rounds
Rest 2:00 bw rounds
D. 3 RFT
30 Pushups
20 OHS (95)
30 KBS (Red)
A. 185 x 10
B. 195#
C. Failed set 3 round 4
D. 13:30
Thursday
Wednesday
Work Capacity
A. 8-6-4-2
Power Clean @ 205#
Muscle Ups
B. 5 RFT:
10 Box Jumps @ 38"
20 Unbroken Wall Ball @ 20#
40 Unbroken Double Unders
A. 4:30
B. 12:24
Tuesday
Strength / Work Capacity
A. Shoulder Press 3-3-3+
B. Deadlift 3-3-3+
C. 7 RFT:
1 Rope Climb (legless, 15ft.)
7 Push Jerks @ 155#
Run 200m
A. 125 x 10
B. 360 x 10
C. 12:44
Monday
Strength / Work Capacity
A. Back Squat 3-3-3+
B. Every Minute on the Minute 10x Unbroken Pull Ups (10 minutes)
C. 3 RFT:
10 OHS @ 135#
30 Double Unders
A. 270 x 15
B. Completed
C. 2:49
Sunday
Saturday
Strength / Work Capacity
A. Dynamic Effort Back Squat 12 x 2 @ 55% 3x bands
B. 10:00 1RM Hang Squat Snatch
C. 10:00 AMRAP (1-5 Ladder) Hang Squat Snatch @ 115#
A. 175#
B. 170#
C. 3 + 6
Friday
Strength / Endurance
A. Bench Press 5-5-5+
B. 1RM Power Clean
C. 45:00 AMRAP
Run 400m
20 Burpees
30 KB Swings (53)
A. 175 x 12 reps
B. 265#
C. 7 + 400m + 20 burpees
Thursday
Wednesday
Work Capacity
5 Rounds at 90%. Goal is all sets same time and effort. Want to establish control over the workouts and understand how much you have to give.
35 Double Unders
15 Pullups
10 Burpees
15 Box Jumps
35 Double Unders
Rest 3:00 bw rounds
35 Double Unders
15 Pullups
10 Burpees
15 Box Jumps
35 Double Unders
Rest 3:00 bw rounds
1) 1:58
2) 1:57
3) 1:55
4) 1:52
5) 1:50
Tuesday
Strength / Work Capacity / Stamina
A. Press 5-5-5+
B. Deadlift 5-5-5+
C. 5 RFT:
5 Power Cleans @ 205#
5 Push Press @ 165#
Rest 10:00
D. AMRAP 10:00
1 Rope Climb, 15ft.
8 HSPU
10 Toes to Bar
A. 120 x 10
B. 340 x 14
C. 6:52
D. 5 + 6
Monday
Strength / Work Capacity
Cycle #2 of 5-3-1
A. Back Squat 5-5-5+
B1. Strict Pull Up (C2B) 4 x 7
Rest 1:00
B2. Front Squat 4 x 10 @ 60%
Rest 2:00
C. NLI Qualifier C
"SSST"
AMRAP 10:00
KB Snatch @ 53#
Rest 4:00
1 Attempt at AMRAP Sec. L-Sit
A. 255 x 11 reps
B. RX, 185#
C. 149 reps, 32 sec.
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