CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 10 Minutes of:
1 Power Snatch (155/105)
1 Bar Facing Burpee
2 Power Snatch (155/105)
2 Bar Facing Burpees
3 Power Snatch (155/105)
3 Bar Facing Burpees
Etc..
THURSDAY 170727
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
8 Rounds for time:
Run 400 meters
Rest 90 Seconds
WEDNESDAY 170726
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
50 Box Jumps (30/24)
50 Kettlebell Swings (32/24)
50 Knees to Elbows
50 Wall-Balls (20/14)
50 Burpees
TUESDAY 170725
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
27-21-15-9 reps for time of:
Squat Cleans (95/65)
Ring Dips
MONDAY 170724
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For time:
50 Jumping Lunges
50 Pull-ups
50 Push Press (95/65)
50 Back/Hip Extensions
50 Burpees
SATURDAY 170722
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)
