CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
6 Rounds for Max Reps:
1 Minute Calorie Row
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest
MONDAY 171120
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds For Time:
3 Power Cleans (225/155)
15 Wall-Balls (20/14)
SATURDAY 171118
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
60 Calorie Row
60 Chest to Bar Pull-ups
60 Hang Power Snatch (95/65)
60 Calorie Row
FRIDAY 171117
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 Minutes of:
9 Wall-Ball (20/14)
12 Push-ups
15 Double Unders
THURSDAY 171116
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Hang Clean 1-1-1-1-1
WORK CAPACITY:
For Max Calories:
1 Minute Assault Bike
WEDNESDAY 171115
CONDITIONING:
Run 800 meters or Row 1000 meters
-Followed by Double Under practice-
WORK CAPACITY:
AMRAP in 15 Minutes of:
3 Sumo Deadlift High Pulls (115/80)
3 Knees to Elbows
50 Double Unders
6 Sumo Deadlift High Pulls
6 Knees to Elbows
50 Double Unders
etc...
TUESDAY 171114
CONDITIONING:
Run 800 meters Row 1000 meters
WORK CAPACITY:
3 Rounds For Time:
21 Bar Facing Burpees
21 Dumbbell Thrusters (50/35)
MONDAY 171113
CONDITONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Isabel"
For Time:
30 Snatches (135/95)
*At the 10 minute mark*
For Time:
Run 2400 meters
SATURDAY 171111
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"McGhee"
AMRAP in 30 Minutes of:
5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps (24/20)
FRIDAY 171110
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
