CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
21-15-9
Calorie Row
Thruster (95/65)
*into
9-15-21
Pull-ups
Bar Facing Burpees
THURSDAY 190919
WEDNESDAY 190918
CONDITIONING:
Row 500 meters or Bike 30 Calories
STRENGTH:
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
WORK CAPACITY:
For time:
100 Sit-ups
TUESDAY 190917
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
500 meter Row
15 Bench Press (135/95)
MONDAY 190916
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
400 meter Run
15 Hang Squat Clean and Jerk (95/65)
9 Weighted Strict Pull-ups (35/25)
SATURDAY 190914
CONDITIONING:
Coaches Choice
WORK CAPACITY:
As a Team of 2 (You Go I Go)
AMRAP 15
12 Wall-Balls (20/14)
9 Deadlifts (225/155)
6 Lateral Burpees Over Bar
FRIDAY 190913
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
Tabata Dumbbell Hang Squat Clean (50/35)
Rest 1 Minute
Tabata Toes to Bar
Rest 1 Minute
Tabata Dumbbell Hang Squat Clean (50/35)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.
THURSDAY 190912
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
For time:
100 Calorie Row
1000 Meter Run
WEDNESDAY 190911
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
20 Dumbbell Push Jerk (50/35)
50 Double-Unders
20 Dumbbell Box Step Ups (50/24) (35/20)
50 Double-Unders
TUESDAY 190910
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Every 2 minutes of 6 rounds
2 Power Snatch
3 Overhead Squats
*for max weight*
WORK CAPACITY:
AMRAP in 10 minutes of:
9 Overhead Squats (95/65)
9 Box Jump Overs (24/20)
MONDAY 190909
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
30 Strict Handstand Push-ups
20 Strict Pull-ups
-into-
10 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
SATURDAY 190907
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For time:
75 Double-Unders
75 Back Squats (45/35)
75 Sit-ups
75 Double-Unders
75 Burpees
75 Push Press (45/35)
75 Double-Unders
FRIDAY 190906
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 10 minutes of:
20 Squat Cleans (135/95)
20 Squat Cleans (185/125)
20 Squat Cleans (225/155)
20 Squat Cleans (275/185)
THURSDAY 190905
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
Run 400 meters
15 Bench Press (155/105)
WEDNESDAY 190904
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Deadlift 3-3-3-3-3
WORK CAPACITY:
3 Rounds for time of:
90 Double-Unders
15 Deadlifts (185/125)
TUESDAY 190903
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
4 Rounds for time of:
10 Front Squats (155/105)
20 Sit-ups
10 Overhead Squats (155/105)
20 Sit-ups
MONDAY 190902
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
12 Bar Muscle-ups
16 Push Jerk (155/105)
20 Bar Facing Burpees
SATURDAY 190831
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For time:
1600 meter Run
50 Wall-Balls (20/14)
800 meter Run
35 Wall-Balls (20/14)
400 meter Run
20 Wall-Balls (20/14)
FRIDAY 190830
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
3 Rounds for time of:
30 Calorie Row
30 Kettlebell Swings (32/24)
THURSDAY 190829
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 1-minute rounds of:
25 Squats
Max Rep Push Jerk (185/125)
*Rest 2 minutes between rounds
WEDNESDAY 190828
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
30-25-20-15-10 Reps for time of:
Burpees
Box Jump Overs (24/20)
Toes to Bar
