CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
35 Wall-Balls (20/14)
7 Clean and Jerks (165/115)
FRIDAY 170721
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Complex for max weight of:
1 Power Snatch + 5 Overhead Squats
WORK CAPACITY:
For time:
400 Meter Overhead Plate Carry (45/35)
THURDSAY 170720
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
27-21-15-9 reps for time of:
Handstand Push-ups
Pull-ups
WEDNSDAY 170719
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 12 minutes of:
15 Deadlifts (155/105)
15 Push-ups
15 Box Jumps (24/20)
TUESDAY 170718
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time:
60 meter walking lunge
4 Rope Climbs
MONDAY 170717
CONDITIONING:
Run 800 meter or Row 1000 meters
WORK CAPACITY:
AMRAP in 10 minutes of:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters
6 Toes to Bar
9 Thrusters
9 Toes to Bar
ect...
SATURDAY 170715
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For time:
Run 1 Mile
50 Wall-Balls (20/14)
50 Burpees
50 Calorie Row
50 Burpees
50 Wall-Balls (20/14)
Run 1 Mile
FRIDAY 170714
CONDITIONING:
Double Under Poker
WORK CAPACITY:
AMRAP in 10 minutes of:
40 Double-Unders
3 Squat Clean and Jerks (185/135)
THURSDAY 170713
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Press 1-1-1-1-1
WORK CAPACITY:
For time:
Row 500 meters
WEDNESDAY 170712
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Nancy"
5 Rounds for time:
Run 400 meters
15 Overhead Squats (95/65)
TUESDAY 170711
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds For Time:
21 Kettlebell Swing (24/16)
21 Chest to Bar Pull-ups
MONDAY 170710
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
Run 800 meters
-then-
21-15-9
Dumbell Thrusters (50/30)
Calorie Row
-then-
Run 800 meters
SATURDAY 170708
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For time:
50 Med-Ball Cleans (20/14)
25 Push Jerks (155/105)
50 Med-Ball Cleans (20/14)
FRIDAY 170707
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
Run 400 meters
25 Power Snatch (75/55)
Run 300 meters
20 Power Snatch (75/55)
Run 200 meters
15 Power Snatch (75/55)
Run 100 meters
10 Power Snatch (75/55)
Run 50 meters
5 Power Snatch (75/55)
THURSDAY 170706
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For time:
50 Lateral Bar Burpees
40 Ring Dips
30 Front Squats (185/125)
WEDNESDAY 170705
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
