CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Press 2-2-2-2-2
WORK CAPACITY:
3 Rounds for time:
5 Single Arm Dumbbell Press R (50/35)
5 Single Arm Dumbbell Press L (50/35)
20 Reverse Dumbbell Lunges (50/35)
WEDNESDAY 171004
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Nicole"
AMRAP in 20 minutes of:
Run 400 meters
Max Rep Pull-ups
*Score is total number of pull-ups completed
TUESDAY 171003
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
80 Double Unders
80 Air Squats
800 Meter Run
500 Meter Row
40 Kettlebell Swings (32/24)
20 Burpees
MONDAY 171002
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time:
12 Power Snatch (135/95)
12 Overhead Squats (135/95)
12 Ring Dips
SATURDAY 170930
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 12 minutes of:
5 Wall-Balls (20/14)
5 Box Jump Overs (24/20)
10 Wall-Balls
10 Box Jump Overs
15 Wall-Balls
15 Box Jump Overs
20 Wall-Balls
20 Box Jump Overs
etc...
FRIDAY 170929
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Thruster 2-2-2-2-2
WORK CAPACITY:
Max Thrusters in 2 Minutes (45/35)
THURSDAY 170928
CONDITIONING:
Run 800 meters, Row 1000 meters or Bike 50 Calories
WORK CAPACITY:
For time:
Run 300 meters
10 Bench Press (155/105)
10 Sit-ups
Run 300 meters
8 Bench Press
20 Sit-ups
Run 300 meters
6 Bench Press
30 Sit-ups
Run 300 meters
4 Bench Press
40 Sit-ups
Run 300 meters
2 Bench Press
50 Sit-ups
WEDNESDAY 170927
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
5 Handstand Push-ups
10 Deadlifts (275/185)
TUESDAY 170926
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Round for time:
10 Chest to Bar Pull-ups
10 Front Squats (185/135)
10 Bar Facing Burpees
MONDAY 170925
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time:
25 Push Press (95/65)
50 Calorie Row
100 Double Unders
SATURDAY 170923
CONDITIONING:
Coaches Choice
STRENGTH:
Overhead Squat 3-3-3-3-3
WORK CAPACITY:
For Max Reps:
One set of Overhead Squats @ Bodyweight
FRIDAY 170921
CONDTIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
30 Toes to Bar
Run 400 meters
THURSDAY 170921
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
42 Wall-Balls (20/14)
21 Back Squats (205/145)
30 Wall-Balls
15 Back Squats
18 Wall-Balls
9 Back Squats
WEDNESDAY 170920
CONDITIONING:
Run 800 meters followed by Double Under Poker
WORK CAPACITY:
5 Rounds for time:
30 Double Unders
20 Kettlebell Swings (24/16)
10 Burpees
TUESDAY 170918
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
6 Squat Snatch (95/65)
12 Box Jumps Overs (24/20)
18 Calorie Row
MONDAY 170918
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Barbara"
5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest 3 minutes between rounds*
SAURDAY 170916
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
4 Rounds For Time:
Run 800 meters
*Rest as needed between rounds*
FRIDAY 170915
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Jerk 1-1-1-1-1
WORK CAPACITY:
Death By Burpees:
2 Burpees on Minute 1
4 Burpees on Minute 2
6 Burpees on Minute 3
etc...
THURSDAY 170914
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes:
Row 300 meters
21 Overhead Squats (75/55)
12 Ring Dips
WEDNESDAY 170913
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds For Time:
Run 800 meters
25 Toes to Bar
10 Power Cleans (205/145)
