CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 14 minutes of:
7 Box Jumps (36/30)
14 Kettlebell Swing (32/24)
THURSDAY 190523
WEDNESDAY 190522
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Front Squat 1-1-1-1-1
WORK CAPACITY:
2 Rounds for time of:
50 Front Squats (45/35)
20 Pull-ups
TUESDAY 190521
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 12 minutes of:
9 Bar Facing Burpees
6 Handstand Push-ups
3 Deadlifts (315/205)
MONDAY 190520
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
15 Power Snatch (95/65)
15 Thrusters (95/65)
800 meter Run
SATURDAY 190518
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 16 minutes of:
16 Front Rack Lunges (50/35)
16 Lateral Burpees Over Dumbbell
FRIDAY 190517
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
50 Double-Unders
15 Push Press (75/55)
10 Toes to Bar
THURSDAY 190516
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
1000 meter Row
50 Wall-Ball (20/14)
5 Wall-Walks
40 Wall-Ball (20/14)
4 Wall-Walks
30 Wall-Ball (20/14)
3 Wall-Walks
20 Wall-Ball (20/14)
2 Wall-Walks
10 Wall-Ball (20/14)
1 Wall-Walk
WEDNESDAY 190515
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For Time:
10 Strict Pull-ups
20 Push-ups
30 Squats
1200 meter Run
15 Strict Pull-ups
30 Push-ups
45 Squats
800 meter Run
20 Strict Pull-ups
40 Push-ups
60 Squats
400 meter Run
TUESDAY 190514
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Strict Press 1-1-1-1-1
WORK CAPACITY:
5 Rounds for time of:
9 Deadlifts (135/95)
6 Squat Cleans
3 Thrusters
MONDAY 190513
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
50 Double-Unders
10 Power Snatch (135/95)
50 Double-Unders
10 Bar Facing Burpees
SATURDAY 190511
CONDITIONING:
Coaches Choice
WORK CAPACITY:
4 Rounds for time of:
20 Hang Power Cleans (135/95)
800 meter Run
FRIDAY 190510
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
21 Back Squats (135/95)
2 Rope Climbs
THURSDAY 190509
CONDITIONING:
Run 800 meters or Bike 2000 meters
WORK CAPACITY:
2 Rounds for time of:
100ft Front Rack Walking Lunge (50/35)
50 Burpees
WEDNESDAY 190508
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
500 meter Row
100 Double-Unders
25 Thrusters (65/45)
TUESDAY 190507
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Bench Press 5-5-5-5-5
WORK CAPACITY:
3 Rounds for time of:
15 Bench Press (155/105)
15 Toes to Bar
MONDAY 190506
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For Time:
15 Clean and Jerks (185/125)
800 meter Run
15 Clean and Jerks (185/125)
SATURDAY 190504
CONDITIONING:
Coaches Choice
WORK CAPACITY:
21-15-9 Reps for time of:
Hang Power Snatch (135/95)
Toes to Bar
Lateral Burpees over Bar
FRIDAY 190503
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
3 Rounds for time of:
50 Air squats
50 Sit-ups
25 Pull-ups
10 Box Jumps (30/24)
THURSDAY 190502
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Every 3 Minutes for 10 Rounds of:
1 Clean
1 Front Squat
1 Jerk
WEDNESDAY 190501
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
300 meter Run
20 Kettlebell Swings (32/24)
10 Strict Pull-ups
