CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
2 Rounds For Time:
25 Calorie Row
25 Toes to Bar
25 Clean and Jerk (115/80)
TUESDAY 170704
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"Scooter"
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.
MONDAY 170703
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Thruster 3-3-3-3-3
WORK CAPACITY:
10 minutes to find a max distance Handstand Walk or max time Handstand Hold
SATURDAY 170701
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 20 Minutes of:
5 Thrusters (95/65)
7 Hang Power Cleans (95/65)
10 Sumo Deadlift High Pull (95/65)
FRIDAY 170630
CONDITIONING:
Double Under Practice
WORK CAPACITY:
4 Rounds for time:
60 Double Unders
12 Overhead Squats (95/65)
6 Muscle Ups
THURSDAY 170629
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
WEDNESDAY 170628
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)
TUESDAY 170627
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
MONDAY 170626
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Jackie"
For time:
Row 1000 meters
50 Thrusters (45lbs)
30 Pull-ups
SATURDAY 170624
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)
