CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for Time:
Row 250 meters
21 Dumbbell Push-Press (50/35)
12 Chest-to-Bar Pull-ups
WEDNESDAY 180131
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
9-15-21 Reps for time of:
Power Snatch (115/80)
Burpee Box Jump Over (24/20)
TUESDAY 180130
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 Miles
WORK CAPACITY:
3 Rounds for Time:
60 Air Squats
30 Toes to Bar
30 Push-ups
MONDAY 180129
CONDITIONING:
Row 1000 meters or Bike 1.5 miles
WORK CAPACITY:
AMRAP in 15 minutes of:
5 Deadlifts (275/185)
10 Box Jumps (24/20)
15 Wall-Balls (20/14)
SATURDAY 180127
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
2 Rounds for Time:
Run 1 mile
100 Sit-ups
FRIDAY 180126
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
AMRAP in 10 minutes of:
15 Calorie Row
15 Handstand Push-ups
15 Hang Power Snatch (95/65)
THURSDAY 180125
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
STRENGTH:
Bench Press 2-2-2-2-2
WORK CAPACITY:
For Time:
20 Bodyweight Bench Press
Run 200 meters
20 Strict Pull-ups
Run 200 meters
WEDNESDAY 180124
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
7 Rounds for Time:
5 Squat Cleans (185/135)
15 Calorie Row
TUESDAY 180123
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
For Time:
10 Muscle Ups
25 Thrusters (75/55)
Row 1000 meters
25 Thursters (75/55)
10 Muscle Ups
MONDAY 180122
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
