CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
3 Rounds for time:
Run 400 meters
15 Bar Facing Burpees
30 Dumbbell Snatches (50/35)
SATURDAY 180120
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Dumbell Squat Cleans (50/35)
60 Double Unders
FRIDAY 180119
CONDITIONING:
Run 800 meters, Row 1000 metes, Bike 1.5 miles
WORK CAPACITY:
6 Rounds for time:
4 Bar Muscle Ups
8 Burpees
12 Dumbbell Overhead Squats (50/35)
*Alternating Overhead Squats each round*
THURSDAY 180118
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
7 Rounds for time:
15 Calorie Row
12 Sumo-Deadlift High-Pull (75/55)
9 Handstand Push-ups
WEDNESDAY 180117
CONDITIONING:
Row 1000 meters
STRENGTH:
Hang Clean and Jerk 2-2-2-2-2
WORK CAPACITY:
AMRAP in 8 minutes of
Row 1000 meters
Max Burpees in time remaining
TUESDAY 180116
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1000 meters
WORK CAPACITY:
AMRAP in 12 minutes of:
30 Front Squats (135/95)
30 Box Jump Overs (24/20)
30 Pull-ups
MONDAY 180115
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
3 Rounds for time:
400 meter Run
20 Push-ups
20 Shoulder to Overhead (115/80)
SATURDAY 180113
CONDITIONING:
Coaches Choice
WORK CAPACITY:
Open Workout 11.5
AMRAP in 20 minutes of:
5 Power Cleans (145/100)
10 Toes to Bar
15 Wall-Balls (20/14)
FRIDAY 180112
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
5 Rounds for time:
50 ft Walking Lunge (50/35)
20 Burpees
THURSDAY 180111
CONDITIONING:
Double Under Poker
WORK CAPACITY:
5 Rounds for time:
10 Chest to Bar Pull-ups
20 Kettle-Bell Swings (24/16)
30 Sit-ups
40 Double Unders
WEDNESDAY 180110
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
5 Rounds for time:
25 Air Squats
25 Dumbbell Push-Press (50/35)
Run 400 meters
TUESDAY 180109
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)
