CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Back Squat 10-10-10-10-10
WORK CAPACITY:
For Time:
Max Wall-Sit
New Schedule!
The polls are in! Starting on Monday August 21st we will be adding some classes to our schedule. We will be adding a 5:30 and 6:30 AM class along with an 8:00 AM class on Saturday!
SATURDAY 170812
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For time:
10 Front Squats (185/125)
50 Double Unders
8 Front Squats (185/125)
40 Double Unders
6 Front Squats (185/125)
30 Double Unders
4 Front Squats (185/125)
20 Double Unders
2 Front Squats (185/125)
10 Double Unders
FRIDAY 170811
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Push Press 2-2-2-2-2
WORK CAPACITY:
Max Handstand Push-ups in 1 Minute
THURSDAY 170810
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time:
Run 400 meters
15 Kettlebell Snatch Right Arm (24/16)
15 Kettlebell Snatch Left Arm (24/16)
WEDNESDAY 170809
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Angie"
For Time:
100 Pull-ups
100 Push-ups
100 Sit-Ups
100 Squats
TUESDAY 170808
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For time:
100 Double-Unders
50 Calorie Row
25 Dumbbell Step-ups (24/20) (50/35)
MONDAY 170807
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"DT"
5 Rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
SATURDAY 170805
CONDITIONING:
Coaches Choice
WORK CAPACITY:
In teams of 3 complete the following for time:
Run 400 meters
99 Power Snatch (95/65)
Run 400 meters
99 Box Jumps (24/20)
Run 400 meters
99 Overhead Squats (95/65)
Run 400 meters
*One member of the team will work at a time and all team members will run together*
FRIDAY 170804
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
30-20-10 Reps for time of:
Thrusters (115/80)
Toes to Bar
THURSDAY 170803
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
For Time:
Run 1 mile
100 Sit-ups
100 Back/Hip Extension
Run 1 mile
*Mix and Match Sit-ups and Back Extensions as needed*
WEDNESDAY 170802
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds for time of:
12 Burpees
12 Pull-ups
TUESDAY 170801
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds for time:
5 Power Cleans (155/105)
10 Walking Lunge Steps
MONDAY 170731
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Front Squat 5-5-5-5-5
WORK CAPACITY:
For time:
75 Wall-Balls (20/14)
*5 minute time cap*
SATUDAY 170729
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 15 minutes of:
30 Squats
20 Handstand Push-ups
10 Deadlifts (225/155)
FRIDAY 170728
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
