CONDITIONING:
Coaches Choice
WORK CAPACITY:
27-21-15-9 reps for time of:
Burpees to a 12" Target
Kettlebell Swings (32/24)
FRIDAY 170623
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Deadlift 3-3-3-3-3
WORK CAPACITY:
For Time:
50 Weighted Sit-ups (20/14)
THURSDAY 170622
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
Run 400 meters
30 Lunges
20 Push Press (115/80)
WEDNESDAY 170621
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
21-18-15-12-9-6-3 reps for time of:
Ring Dips
Overhead Squats (115/80)
TUESDAY 170620
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
12 Round for time:
100 meter Sprint
*Rest on walk back to starting line*
MONDAY 170619
CONDITIOING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
9 Squat Cleans (155/105)
12 Toes to Bar
15 Calorie Row
SATURDAY 170617
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"Fight Gone Bad" (With a Twist)
3 Rounds of:
Wall-Balls (20/14)
Sumo Deadlift High-pull (75/55)
Box Jump (20")
Push Press (75/55)
Burpees
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
FRIDAY 170616
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For time:
Row 60 Calories
-Then-
3 Rounds
10 KB Swings (24/16)
10 Overhead Walking Lunge R Arm (24/16)
!0 KB Swings (24/16)
10 Overhead Walking Lunge L Arm (24/16)
THURSDAY 170615
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Death by Pull-ups"
With a continuously running clock do 1 Pull-up on the first minute, 2 Pull-ups on the second minute, 3 Pull-ups on the third minute... Continuing as long as you are able. Use as many sets each minute as needed.
WEDNESDAY 170614
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Kelly"
5 Rounds for time:
Run 400 meters
30 Box Jumps (24/20)
30 Wall-Balls (20/14)
TUESDAY 170613
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Jerk 1-1-1-1-1
WORK CAPACITY:
3 Rounds for time:
30 Double Unders
15 Push Jerks (135/95)
MONDAY 170612
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For time:
21 Deadlift (275/185)
42 Sit-ups
15 Deadlift (275/185)
30 Sit-ups
9 Deadlift (275/185)
18 Sit-ups
SATURDAY 170610
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time:
12 Hang Power Cleans (95/65)
12 Thrusters (95/65)
12 Burpees
FRIDAY 170609
CONDITIONING:
Run 800 meters followed by coaches choice
WORK CAPACITY:
AMRAP in 18 minutes of:
18 Box Jumps (24/20)
15 Toes-to-Bar
12 Pull-ups
THURSDAY 170608
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time:
Run 400 meters
15 Sumo Deadlift Hig Pull (95/65)
20 Push-ups
WEDNESDAY 170607
CONDITIONING:
5-10 minutes of Double Under practice
WORK CAPACITY:
3 Rounds for time:
50 Double Unders
25 Wall-Balls (20/14)
5 Squat Cleans (205/145)
TUESDAY 170606
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
6 Rounds for time:
Run 200 meters
10 Strict Handstand Push-ups
MONDAY 170605
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Overhead Squats 5-5-5-5-5
WORK CAPACITY:
21-15-9 reps for time of:
Chest to Bar Pull-ups
Overhead Squats (95/65)
SATURDAY 170603
CONDITIONING:
Athletes Choice
WORK CAPACITY:
5 Rounds for time:
Row 500 meters
Run 400 meters
*Carry (20/14) Medicine ball on the Run*
FRIDAY 170602
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
21 Deadlift (225/155)
Run 400 meters
18 Deadlift (225/155)
Run 400 meters
15 Deadlift (225/155)
Run 400 meters
12 Deadlift (225/155)
Run 400 meters
