CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time:
21 Thrusters (75/55)
21 Double Unders
FRIDAY 170818
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
2000 Meter Row
into
2 Rounds:
20 KB Front Rack Lunge (24/16)
20 Box Jump (24/20)
THURSDAY 170817
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
21-15-9 Reps for time:
Deadlifts (225/155)
Chest to Bar Pull-ups
WEDNESDAY 170816
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
35 Wall-Balls (20/14)
7 Clean and Jerks (165/110)
TUESDAY 170815
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
4 Rounds for time:
400 meter Sandbag Run (70/50)
30 Sit-ups
20 Burpees
MONDAY 170814
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)
