CONDITIONING:
Run 800 meter or Row 1000 meters
WORK CAPACITY:
For Time:
21 Deadlifts (225/155)
Run 400 meters
18 Deadlifts (225/155)
Run 400 meters
15 Deadlifts (225/155)
Run 400 meters
12 Deadlifts (225/155)
Run 400 meters
MONDAY 180827
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
"Jackie"
For Time:
1000 meter Row
50 Thrusters (45)
30 Pull-ups
SATURDAY 180825
CONDITIONING:
Coaches Choice
WORK CAPACITY:
With a Partner
AMRAP in 20 minutes of:
8 Toes to Bar
6 Burpee Box Jumps (24/20)
4 Squat Clean Thruster (165/115)
*Complete full round then switch*
FRIDAY 180824
CONDITIONING:
Run 800 meters or Row 1000 meters
Followed by
5 Minutes of Doube-Under practice
WORK CAPACITY:
5 Rounds for time:
50 Double-Unders
15 Hang Power Snatch (75/55)
THURSDAY 180823
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
5 2-minute Rounds of:
10 Burpees
200 meter Sprint
Max Burpees in time remaining
*Rest 3 minutes between rounds*
WEDNESDAY 180822
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
100 meter Walking Lunge
100 Push-ups
100 Med Ball Cleans (20/14)
100 Pull-ups
100 meter Walking Lunge
TUESDAY 180821
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Deadlift 10-10-10-10-10
WORK CAPACITY:
For Time:
25 Calorie Bike
50 Kettlebell Swings (24/16)
75 Sit-ups
MONDAY 180820
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
200 meter Run
15 Box Jump Overs (24/20)
15 Push Jerks (155/105)
SATURDAY 180818
CONDITIONING:
Coaches Choice
WORK CAPACITY:
21-15-9 Reps for time of:
Burpees over the Bar
Front Squats (185/125)
Ring Dips
FRIDAY 180817
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Push Press 1-1-1-1-1
WORK CAPACITY:
For Time:
750 meter Row
100 Double Unders
30 Burpees
THURSDAY 180816
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
20 Wall-Balls (20/14)
10 Deadlifts (225/155)
WEDNESDAY 180815
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
For Time:
Run 1 Mile
TUESDAY 180814
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Complex Fran"
For Time:
7 Bar Muscle Ups
7 Chest to Bar Pull-ups
7 Pull-ups
21 Thrusters (95/65)
5 Bar Muscle Ups
5 Chest to Bar Pull-ups
5 Pull-ups
15 Thrusters (95/65)
3 Bar Muscle Ups
3 Chest to Bar Pull-ups
3 Pull-ups
9 Thrusters (95/65)
MONDAY 180813
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time:
3 Squat Snatch (185/125)
50ft Handstand Walk
SATURDAY 180811
CONDITIONING:
Coaches Choice
WORK CAPACITY:
40-30-20 Reps for time of:
Deadlift (155/105)
Toes to Bar
FRIDAY 180810
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 1-minute Rounds of:
25 Squats
Max Rep Clean and Jerks (155/105)
*Rest 2 minutes between rounds
THURSDAY 180809
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
With a partner complete:
Max distance Run in 30 minutes
WEDNESDAY 180808
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
For time:
60 Push-ups
50 Ring Dips
40 Handstand Push-ups
30 Bench Press (155/105)
20 Push Jerks (155/105)
10 Push Press (155/105)
TUESDAY 180807
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Power Clean 10-10-10-10-10
WORK CAPACITY:
For time:
Run 800 meters
80 Double Unders
21 Hang Power Cleans (155/105)
MONDAY 180806
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Mary"
AMRAP in 20 minutes of:
5 Handstand Push-ups
10 One-legged Squats, Alternating
15 Pull-ups
