CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds For Time:
30 Double Unders
10 Pull-ups
10 Push Press (95/65)
THURSDAY 171109
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds For Time:
10 Power Snatch (165/115)
Run 400 meters
WEDNESDAY 171108
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
50 Reps For Time of:
2 for 1 Wall-Balls (20/14)
TUESDAY 171107
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 25 minutes of:
50 Air Squats
30 Hang Cleans (95/65)
10 Strict Handstand Push-ups
MONDAY 171106
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
15-12-9 Reps For Time of:
Push Press (115/80)
Chest to Bar Pull-ups
Lateral Burpee over Bar
Toes to Bar
SATURDAY 171104
CONDITIONING:
Coaches Choice
WORK CAPACITY:
Teams of 2 Complete the following for time:
100 Kettlebell Swings (32/24)
Run 400 meters
100 Thrusters (45/35)
Run 400 meters
100 Burpees
Run 400 meters
100 Thrusters (45/35)
Run 400 meters
100 Kettlebell Swings (32/24)
FRIDAY 171103
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time:
8 Deadlifts (185/135)
25 Double-Unders
8 Hang Power Cleans (185/135)
25 Double-Unders
8 Push Jerks (185/135)
25 Double Unders
THURSDAY 171102
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
3 Rope Climbs
300 Meter Run
20 Overhead Squats (95/65)
30 Box Jumps (24/20)
40 Front Rack Lunges (95/65)
50 Double Unders
40 Front Rack Lunges (95/65)
30 Box Jumps (24/20)
20 Overhead Squats (95/65)
300 Meter Run
3 Rope Climbs
WEDNESDAY 171101
CONDITIONING:
Hip Series
WORK CAPACITY:
Run 400 meters
100-meter farmers carry (35/25)
Run 800 meters
100-meter farmers carry (35/25)
Run 400 meters
TUESDAY 171031
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Bench Press 5-5-5-5-5
WORK CAPACITY:
"The Gunny"
5 sets of max dead hang pull ups in 15 minutes
Rest as needed between attempts.
Score is total strict pull ups
MONDAY 171030
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
5 Deadlifts (275/185)
10 Bar Facing Burpees
20 Ab-mat Sit-ups
SATURDAY 171028
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-
