CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
30 Wall-Balls (20/14)
30 Squat Snatch (75/55)
MONDAY 180319
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
Row 1000 meters
-into-
4 Rounds of:
25 Pull-ups
7 Push Jerks (155/105)
SATURDAY 180317
CONDITIONING:
Coaches Choice
WORK CAPACITY:
Open Workout 18.4
"Diane"
21-15-9 reps of:
Deadlifts (225/155)
Handstand Push-ups
then
21-15-9 reps of:
Deadlifts (315/205)
50ft Handstand Walk after each set
Time Cap: 9 minutes
FRIDAY 180316
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
5 Rounds for time:
15 Calorie Row
300 Meter Run
THURSDAY 180315
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
2 Rounds for time:
Run 800 meters
20 Bar Facing Burpees
20 Push Press (115/80)
WEDNESDAY 180314
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
30 Double Unders
10 Toes to Bar
10 Power Snatch (95/65)
TUESDAY 180313
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Thruster 5-5-5-5-5
WORK CAPACITY:
Row 3-minutes for max calories
MONDAY 180312
CONDITIONING:
Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
5 Rounds for time:
50 Air Squats
40 Sit-ups
30 Kettlebell Swings (24/16)
20 Push-ups
SATURDAY 180310
CONDITIONING:
Coaches Choice
WORK CAPACITY:
18.3
2 Rounds for time of:
100 Double-Unders
20 Overhead Squats (115/80)
100 Double-Unders
12 Ring Muscle-ups
100 Double-Unders
20 Dumbbell Snatch (50/35)
100 Double-Unders
12 Bar Muscle-Ups
Time Cap: 14 Minutes
FRIDAY 180309
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 Miles
WORK CAPACITY:
3 Rounds for time:
50 Air Squats
15 Power Cleans (135/95)
THURSDAY 180308
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
4 Rounds for time:
30 Calorie Row
20 Box Jump Overs (24/20)
10 Handstand Push-ups
WEDNESDAY 180307
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
30 Wall-Balls (20/14)
60 Double Unders
TUESDAY 180306
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
"Double Helen"
3 Rounds for time:
Run 800 meters
42 Kettle Bell Swings (24/16)
24 Pull-ups
MONDAY 180305
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Overhead Squat 2-2-2-2-2
WORK CAPACITY:
5 Rounds for time:
1 Snatch (155/105)
3 Overhead Squats
SATURDAY 180303
CONDITIONING:
Coaches Choice
WORK CAPACITY:
18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats (50/35)
Bar-Facing Burpees
18.2a
1 Rep Max Clean
*12 minutes to complete both 18.2 and 18.2a
FRIDAY 180302
CONDITIONING:
Hip series lead by coaches
WORK CAPACITY:
"Griff"
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
THURSDAY 180301
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 Miles
WORK CAPACITY:
21-15-9 reps for time of:
Power Snatch (115/80)
Box Jumps (24/20)
WEDNESDAY 180228
CONDITIONING:
Run 800 meters, Row 1000 metes, Bike 1.5 Miles
WORK CAPACITY:
AMRAP in 20 minutes of:
15 Wall-Balls (20/14)
10 Calorie Row
5 Ring Muscle-Ups
TUESDAY 180227
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Work up to a heavy complex of:
Push Jerk + Split Jerk
WORK CAPACITY:
AMRAP in 3 mintues of:
Push Jerks (155/105)
MONDAY 180226
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
15 Deadlifts (225/155)
15 Bar Facing Burpees
12 Deadlifts (225/155)
12 Bar Facing Burpees
9 Deadlifts (225/155)
9 Bar Facing Burpees
6 Deadlifts (225/155)
6 Bar Facing Burpees
3 Deadlifts (225/155)
3 Bar Facing Burpees
