CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
AMRAP in 12 minutes of:
25 Double Unders
5 Hang Power Cleans (155/105)
5 Burpee Box Jump Overs (24/20)
SATURDAY 180217
CONDITIONING:
Coaches Choice
WORK CAPACITY:
Open Workout 14.2
Every 3 minutes for as long as possible
From 0:00 - 3:00
2 Rounds
10 Overhead Squats (95/65)
10 Chest to Bar Pull-ups
From 3:00 -6:00
2 Rounds
12 Overhead Squats
12 Chest to Bar Pull-ups
From 6:00 - 9:00
2 Rounds
14 Overhead Squats
14 Chest to Bar Pull-ups
Etc.. following the same pattern until you fail to
complete both rounds
FRIDAY 180216
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
For Time:
Row 50 Calories
Rest 5 minutes
Row 40 Calories
Rest 4 minutes
Row 30 Calories
Rest 3 minutes
Row 20 Calories
Rest 2 mintues
Row 10 Calories
THURSDAY 180215
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Push Press 5-5-5-5-5
WORK CAPACITY:
AMRAP in 5 minutes of:
25 Double Unders
10 Push Press (115/80)
WEDNESDAY 180214
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
25 Burpees
15 Bodyweight Back Squats
TUESDAY 180213
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 Miles
WORK CAPACITY:
25-20-15-10 reps for time of:
Toes to Bar
Power Snatch (75/55)
MONDAY 180212
CONDITIONING:
Row 1000 meters or Bike 1.5 miles
WORK CAPACITY:
21-15-9 reps for time of:
Deadlifts (225/155)
Overhead Walking Lunge Steps (50/35)
Bar Facing Burpees
SATURDAY 180210
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
50 Wall-Balls (20/14)
150 Double Unders
20 Bar Muscle Ups
150 Double Unders
50 Wall-Balls (20/14)
FRIDAY 180209
CONDITIONING:
Row 1000 meters
STRENGTH:
Work up to a heavy complex of:
Clean + 2 Front Squats
WORK CAPACITY:
AMRAP in 3 minutes of:
Squat Cleans (155/105)
THURSDAY 180208
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
15 Med-Ball Clean (20/14)
15 Burpees
15 Calorie Row
WEDNESDAY 180207
CONDITIONING:
Row 1000 meters or Bike 1.5 miles
WORK CAPACITY:
For Time:
10 Squat Snatch (135/95)
25 Handstand Push-ups
10 Squat Snatch (135/95)
25 Handstand Push-ups
10 Squat Snatch (135/95)
TUESDAY 180206
CONDITIONING:
Row 1000 meters or Bike 1.5 miles
WORK CAPACITY:
7 Rounds for Time:
14 Dumbbell Deadlifts (50/35)
14 Alternating Dumbbell Shoulder Press (50/35)
MONDAY 180205
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
For Time:
30 Overhead Walking Lunge (45/35)
30 Knees to Elbows
30 Sit-ups
30 Calorie Row
30 Sit-ups
30 Knees to Elbows
30 Overhead Walking Lunge (45/35)
SATURDAY 180203
CONDITIONING:
Coaches Choice
WORK CAPACITY:
4 Rounds For Time:
20 Hang Power Cleans (115/80)
50 Double Unders
FRIDAY 180202
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Back Squat 7-7-7-7-7
WORK CAPACITY:
"Bring Sally Up" (135/95)
THURSDAY 180201
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
