CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds For Time:
30 Kettlebell Swings (24/16)
15 Burpee Box Jump Overs (24/20)
Run 400 meters
TUESDAY 171017
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Snatch 1-1-1-1-1
WORK CAPACITY:
AMRAP in 8 minutes of:
10 Power Snatch (75/55)
20 Double Unders
MONDAY 171016
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Elizabeth"
21-15-9 Reps for time of:
Cleans (135/95)
Ring Dips
SATURDAY 171014
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
50 Wall-Balls (20/14)
25 Chest to Bar Pull-ups
40 Wall-Balls
20 Chest to Bar Pull-ups
30 Wall-Balls
15 Chest to Bar Pull-ups
20 Wall-Balls
10 Chest to Bar Pull-ups
10 Wall-Balls
5 Chest to Bar Pull-ups
FRIDAY 171113
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACTIY:
3 Rounds For Time:
21 Handstand Push-ups
21 Kettlebell Snatch (32/24)
THURSDAY 171112
CONDITIONING:
Run 800 Meters or Row 1000 Meters
WORK CAPACITY:
For Time:
50 Calorie Row
150 Double Unders
1 Mile Run
150 Double Unders
50 Calorie Row
WEDNESDAY 171011
CONDITIONING:
Run 800 Meters or Row 1000 Meters
STRENGTH:
Front Squat 1-1-1-1-1
WORK CAPACITY:
For Time:
75 Bar Facing Burpees
TUESDAY 171010
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Round for Time:
20 Toes to Bar
20 Ground to Overhead (45/35)
20 Overhead Lunge (45/35)
MONDAY 171009
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
15-12-9 Reps for time of:
Power Cleans (135/95)
Thrusters (135/95)
SATURDAY 171007
CONDITIONING:
Coaches Choice
WORK CAPACITY:
8 Rounds for time:
50 Double Unders
15 Push-ups
15 Sit-ups
200 meter Run
FRIDAY 171006
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 10 minutes of:
3 Deadlifts (225/155)
3 Burpee Box Jump Over (24/20)
6 Deadlifts
6 Burpee Box Jump Overs
9 Deadlifts
9 Burpee Box Jump Overs
etc...
THURSDAY 171005
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
