Workout of the Day
WORK CAPACITY:
Run 800 meters or Row 1000 meters
CONDITIONING:
For time:
15 Push Press (135/95)
5 Rope Climbs
12 Push Press (135/95)
4 Rope Climbs
9 Push Press (135/95)
3 Rope Climbs
6 Push Press (135/95)
2 Rope Climbs
3 Push Press (135/95)
1 Rope Climb
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 Minutes of:
12 Box Jump Overs (24/20)
10 Alternating Pistols
8 Deadlifts (225/155)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
Row 250 meters
12 Squat Snatches (75/55)
21 Push-ups
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Jackie"
For time:
Row 1000 meters
50 Thrusters (45lbs)
30 Pull-ups
CONDITIONING:
Coaches Choice
WORK CAPACITY:
27-21-15-9 reps for time of:
Burpees to a 12" Target
Kettlebell Swings (32/24)
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)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
Run 400 meters
30 Lunges
20 Push Press (115/80)
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)
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
12 Round for time:
100 meter Sprint
*Rest on walk back to starting line*
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
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.
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)
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.
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)
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)
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
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time:
12 Hang Power Cleans (95/65)
12 Thrusters (95/65)
12 Burpees
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
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
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)
