CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time:
15 Deadlifts (185/135)
30 Air Squats
60 Double Unders
THURSDAY 170831
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 10 minutes of:
12 Toes to Bar
8 Dumbbell Thrusters (50/35)
6 Muscle Ups
WEDNESDAY 170830
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Push Press 5-5-5-5-5
WORK CAPACITY:
One max set of Push Press at 75% of your bodyweight.
TUESDAY 170829
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
8 Rounds for time:
4 Front Squats (225/155)
8 Bar Facing Burpees
MONDAY 170828
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
Run 400 meters
50 Wall-Balls (20/14)
Run 400 meters
35 Deadlifts (135/95)
Run 400 meters
20 Box Jump Overs (30/24)
Run 400 meters
35 Deadlifts (135/95)
Run 400 meters
50 Wall-Balls (20/14)
SATURDAY 170826
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
300 Double-Unders
200 Squats
100 Push-ups
50 Burpees to 6" Target
FRIDAY 170825
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds For Time:
1 Rope Climb
12 Toes to Bar
1 Rope Climb
12 Squat Snatch (75/55)
THURSDAY 170824
CONDITIONING:
Run 800 meters followed by Double Under Practice
WORK CAPACITY:
3 Rounds For Time:
15 Power Clean (115/80)
45 Double-Unders
15 Push Jerk (115/80)
45 Double-Unders
WEDNESDAY 170823
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time:
Run 400 meters
15 Bench Press (135/95)
TUESDAY 170822
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Hang Clean 2-2-2-2-2
WORK CAPACITY:
AMRAP in 2 minutes of:
Burpees
MONDAY 170821
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Mary"
AMRAP in 20 Minutes of:
5 Handstand Push-ups
10 One Legged Squats, Alternating
15 Pull-ups
SATUDAY 170819
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
