CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Work up to a heavy Complex:
Snatch + Hang Snatch
WORK CAPACITY:
"Randy"
For time:
75 Power Snatches (75/55)
MONDAY 180108
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 meters
WORK CAPACITY:
Open Workout 14.4
AMRAP in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall-Balls (20/14)
30 Power Cleans (135/95)
20 Muscle-ups
SATURDAY 180106
CONDITIONING:
Coaches Choice
WORK CAPACITY:
In teams of 2 complete the following
For Time:
20 Rounds of "Cindy"
"Karen"
20 Rounds of "Cindy"
"Karen"
"Cindy" = 5 Pull-ups, 10 Push-ups, 15 Squats
FRIDAY 180105
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
2 Rounds for time:
1000 meter Row
75 Weighted Sit-ups (20/15)
50 Box Jumps (24/20)
THURSDAY 180104
CONDITIONING:
Row 1000 meters
STRENGTH:
Front Squat 3-3-3-3-3
WORK CAPACITY:
Max Front Squats @ Bodyweight
WEDNESDAY 180103
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
AMRAP in 12 minutes of:
1 Squat Snatch (155/105)
3 Clean and Jerk (155/105)
30 Double Unders
TUESDAY 180102
CONDITIONING:
Coaches Choice
WORK CAPACITY:
Teams of 2
For Time:
100 Thrusters (135/95)
*Every minute including minute 1 complete 5 burpees
SATURDAY 171230
CONDITIONING:
Coaches Choice
WORK CAPACITY:
Teams of 3
AMRAP in 30 minutes of:
10 Deadlifts (275/185)
10 Burpee Box Jump Overs (24/20)
* During workout team will complete Max Calorie Row switching after each completed round*
FRIDAY 171229
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
21-18-15-12-9 reps for time of:
Pull-ups
Wall-Ball Shots (20/14)
Thrusters (75/55)
THURSDAY 171228
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
5 Rounds for time:
30 Double Unders
10 Toes to Bar
10 Power Cleans (135/95)
WEDNESDAY 171227
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Press 5-5-5-5-5
WORK CAPACITY:
Perform the following:
Max Strict Handstand Push-ups
-into-
Max Kipping Handstand Push-ups
TUESDAY 171226
CONDITIONING:
Coaches Choice
WORK CAPACITY:
Teams of 2 Complete the following for time:
100 Push Jerks (185/135)
90 GHD Sit-ups
80 RIng Dips
70 KettleBell Swings (32/24)
60 Front Squats (185/135)
50 Bar Facing Burpees
40 Rope Climbs
SATURDAY 171223
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"12 Days of Christmas"
For Time:
1 Thruster (115/80)
2 Front Squat (115/80)
3 Clean and Jerks (115/80)
4 Deadlifts (115/80)
5 Burpees
6 Chest to Bar Pull-ups
7 Box Jumps (24/20)
8 Toes to Bar
9 Wall-Balls (20/14)
10 Kettle-Bell Swings (24/16)
11 Handstand Push-ups
120 Double Unders
FRIDAY 171222
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
10 Rounds for Time:
Row 250 meters
*Rest 2 minutes between efforts*
THURSDAY 171221
CONDITIONING:
Run 800 meters, Row 1000 meters, or Bike 1.5 miles
WORK CAPACITY:
AMRAP in 10 minutes of:
100 Double Unders
21 Dumbbell Burpee Deadlift (50/35)
21 Sit-ups
WEDNESDAY 171220
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 Miles
STRENGTH:
Thruster 1-1-1-1-1
WORK CAPACITY:
"Death by Thrusters" (115/80)
Complete 3 Thrusters in the 1st minute
6 Thrusters in the 2nd minute
9 Thrusters in the 3rd minute
etc...
TUESDAY 171219
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for Time:
15 Chest to Bar Pull-ups
20 Burpees
15 Sumo Deadlift High Pull (95/65)
MONDAY 171218
CONDITIONING:
Run 800 metes or Row 1000 meters
WORK CAPACITY:
3 Rounds for Time:
100 ft Walking Lunge
50 Air Squats
50 Back / Hip Extensions
SATURDAY 171216
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
50 Burpee Pull-ups
*Rest 5 Minutes*
50 Burpee Box Jump Overs (24/20)
*Rest 5 Minutes*
50 Bar Facing Burpees
FRIDAY 171215
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds for time:
12 Dumbbell Deadlifts (50/35)
9 Dumbbell Hang Cleans (50/35)
6 Dumbbell Push Press (50/35)
