CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for Time:
Run 400 meters
30 Wall-Ball (20/14)
15 Chest to Bar Pull-ups
FRIDAY 171027
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time:
50 Double Unders
25 Push Press (75/55)
THURSDAY 171026
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
8 Minutes of:
Max Calories Rowing
-Rest 4 minutes-
4 Minutes of:
Max Burpees
WEDNESDAY 171025
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
30 Handstand Push-ups
30 Power Snatch (95/65)
60 Toes to Bar
30 Overhead Squats (95/65)
30 Handstand Push-ups
TUESDAY 171024
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds every 5 Minutes Perform:
400 meter Run
21 Kettlebell Swings (24/16)
12 Pull-ups
MONDAY 171023
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Clean and Jerk 1-1-1-1-1
WORK CAPACITY:
AMRAP in 8 minutes of:
Squat Clean and Jerks (185/135)
SATURDAY 171021
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"Grace meets Fran"
30 Clean and Jerks (135/95)
-into-
21-15-9
Thrusters (135/95)
Pull-ups
FRIDAY 171020
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds For Time:
50 Calorie Row
150 Double Unders
50 Walking Lunges
THURSDAY 171019
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds:
AMRAP in 3 minutes of:
20 Wall-Balls (20/14)
15 Toes to Bar
Max reps of Dumbbell Snatch in time remaining (50/35)
- Rest 1 minute between rounds-
WEDNESDAY 171018
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...
