CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
21-18-15-12-9 reps for time of:
Pull-ups
Wall-Ball Shots (20/14)
Thrusters (75/55)
THURSDAY 171228
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
5 Rounds for time:
30 Double Unders
10 Toes to Bar
10 Power Cleans (135/95)
WEDNESDAY 171227
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Press 5-5-5-5-5
WORK CAPACITY:
Perform the following:
Max Strict Handstand Push-ups
-into-
Max Kipping Handstand Push-ups
TUESDAY 171226
CONDITIONING:
Coaches Choice
WORK CAPACITY:
Teams of 2 Complete the following for time:
100 Push Jerks (185/135)
90 GHD Sit-ups
80 RIng Dips
70 KettleBell Swings (32/24)
60 Front Squats (185/135)
50 Bar Facing Burpees
40 Rope Climbs
SATURDAY 171223
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"12 Days of Christmas"
For Time:
1 Thruster (115/80)
2 Front Squat (115/80)
3 Clean and Jerks (115/80)
4 Deadlifts (115/80)
5 Burpees
6 Chest to Bar Pull-ups
7 Box Jumps (24/20)
8 Toes to Bar
9 Wall-Balls (20/14)
10 Kettle-Bell Swings (24/16)
11 Handstand Push-ups
120 Double Unders
FRIDAY 171222
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
10 Rounds for Time:
Row 250 meters
*Rest 2 minutes between efforts*
THURSDAY 171221
CONDITIONING:
Run 800 meters, Row 1000 meters, or Bike 1.5 miles
WORK CAPACITY:
AMRAP in 10 minutes of:
100 Double Unders
21 Dumbbell Burpee Deadlift (50/35)
21 Sit-ups
WEDNESDAY 171220
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 Miles
STRENGTH:
Thruster 1-1-1-1-1
WORK CAPACITY:
"Death by Thrusters" (115/80)
Complete 3 Thrusters in the 1st minute
6 Thrusters in the 2nd minute
9 Thrusters in the 3rd minute
etc...
TUESDAY 171219
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for Time:
15 Chest to Bar Pull-ups
20 Burpees
15 Sumo Deadlift High Pull (95/65)
MONDAY 171218
CONDITIONING:
Run 800 metes or Row 1000 meters
WORK CAPACITY:
3 Rounds for Time:
100 ft Walking Lunge
50 Air Squats
50 Back / Hip Extensions
SATURDAY 171216
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
50 Burpee Pull-ups
*Rest 5 Minutes*
50 Burpee Box Jump Overs (24/20)
*Rest 5 Minutes*
50 Bar Facing Burpees
FRIDAY 171215
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds for time:
12 Dumbbell Deadlifts (50/35)
9 Dumbbell Hang Cleans (50/35)
6 Dumbbell Push Press (50/35)
THURSDAY 171214
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Overhead Squat 5-5-5-5-5
WORK CAPACITY:
2 Rounds of:
4 minute AMRAP:
7 Overhead Squats (115/80)
21 Double Unders
*Rest 2 minutes*
WEDNESDAY 171213
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
3 Rounds for Time:
Run 800 meters
Row 1000 meters
TUESDAY 171212
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time:
30 Back Rack Lunge (155/105)
15 Box Jump Over (24/20)
15 Toes to Bar
MONDAY 171211
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Nate"
AMRAP in 20 minutes of:
2 Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (32/24)
SATURDAY 171209
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
50 Chest to Bar Pull-ups
50 Thrusters (75/55)
50 Calorie Row
FRIDAY 171208
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Push Jerk 3-3-3-3-3
WORK CAPACITY:
For Time:
20 Box Jumps 30"
30 Box Jumps 24"
50 Box Jumps 20"
THURSDAY 171207
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Power Snatch (75/55)
20 Bar Facing Burpees
20 Calorie Row
WEDNESDAY 171206
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
Run 800 meters
100 Wall-Balls (20/14)
Run 800 meters
