CONDITIONING:
Row 1000 meters or Bike 2000 meters
WORK CAPACITY:
3 Rounds for time of:
10 x 25ft Shuttle Runs
50 Mountain Climbers
25 Sit-ups
FRIDAY 190222
THURSDAY 190221
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
4 Rounds each for time of:
18 Hang Power Cleans (50/35)
15 Front Squats
12 Push Jerks
Rest 2 minutes
WEDNESDAY 190220
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
AMRAP in 7 minutes of:
3 Snatches (75/55)
3 Box Jumps (24/20)
6 Snatches
6 Box Jumps
9/9, 12/12, etc…
*Directly into*
7 minutes to find a 1 Rep max Snatch
TUESDAY 190219
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
4 Rounds for time of:
100 Double-Unders
15 Bench Press (155/105)
100ft Walking Lunge
MONDAY 190218
CONDITIONING:
Row 1000 meters or Bike 2000 meters
WORK CAPACITY:
6 Rounds for time of:
6 Sumo Deadlift High Pulls (135/95)
9 Lateral Burpees over the Bar
12 Pull-ups
SATURDAY 190216
CONDITIONING:
Coaches Choice
WORK CAPACITY:
“13.4”
AMRAP in 7 minutes of:
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
9/9, 12/12
Etc.
*Directly into *
7 minutes to find a 1 RM Clean and Jerk
FRIDAY 190215
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 10 minutes of:
30 Goblet Squats (24/16)
20 Box Jumps (24/20)
10 Strict Pull-ups
THURSDAY 190214
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time of:
25 Push Press (95/65)
50 Calorie Row
25 Burpees
WEDNESDAY 190213
CONDITIONING:
Row 500 meters or Bike 1000 meters
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
4 Rounds for time of:
60 Double-Unders
20 Dumbbell Deadlifts (50/35)
TUESDAY 190212
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
“14.4”
AMRAP in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall-Ball (20/14)
30 Cleans (135/95)
20 Muscle-ups
MONDAY 190211
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
7 Squat Snatch (165/110)
14 Push-ups
SATURDAY 190209
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time of:
400 meter Run
15 Thrusters (75/55)
10 Burpees
FRIDAY 190208
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 14 minutes of:
15 Toes to Bar
10 Power Cleans (155/105)
5 Bar Muscle-ups
THURSDAY 190207
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
“Diane”
21-15-9 reps of:
Deadlifts (225/155)
Handstand Push-ups
WEDNESDAY 190206
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
5 Rounds for time of:
60 Double-Unders
30 Sit-ups
30 Squats
TUESDAY 190205
CONDITIONING:
Row 500 meters or Bike 1000 meters
STRENGTH:
Work up to a heavy complex of:
1 Front Squat + 1 Push Jerk
*Coming from the rack
WORK CAPACITY:
AMRAP in 6 minutes of:
12 Push Jerks (165/115)
12 Front Squats
MONDAY 190204
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
20 Wall-Balls (20/14)
20 Ring Dips
20 Box Jumps (24/20)
SATURDAY 190202
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
42 Calorie Row
21 Clean and Jerks (135/95)
30 Calorie Row
15 Clean and Jerks
18 Calorie Row
9 Clean and Jerks
FRIDAY 190201
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
Every 2 minutes for 30 minutes:
1 Hang Squat Snatch
THURSDAY 190131
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
2 Rounds for time of:
50 Thrusters (45/35)
25 Pull-ups
25 Handstand Push-ups
