CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Nancy"
5 Rounds for time:
Run 400 meters
15 Overhead Squats (95/65)
SATURDAY 180331
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
21-15-9
Power Clean (135/95)
Pull-ups
- Rest 5-
15-12-9
Clean and Jerk (135/95)
Toes to Bar
-Rest 5-
12-9-6
Power Snatch (135/95)
Chest to Bar Pull-ups
FRIDAY 180330
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
4 Rounds for time:
15 Box Jumps (36/30)
Run 400 meters
THURSDAY 180329
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Work up to a heavy set of:
Pause Front Squat + 2 Front Squats
*3 second pause at bottom
WORK CAPACITY:
EMOM for 8 mintues:
8 Wall-Balls (20/14)
8 Push-ups
WEDNESDAY 180328
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 7 minutes of:
100 meters Shuttle Sprint
10 Air Squats
5 Burpees
-Rest 5 minutes-
AMRAP in 7 minutes of:
5 Kettle-Bell Swings (32/24)
25 Double Unders
5 Burpee Box Jump Overs (24/20)
TUESDAY 180327
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
20 Sit-ups
10 Left Arm Overhead Walking Lunge (50/35)
10 Right Arm Overhead Walking Lunge (50/35)
MONDAY 180326
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
4 Rounds for time:
10 Sumo Deadlift High Pull (95/65)
10 Push Press (95/65)
20 Back Squats (95/65)
SATRUDAY 180324
CONDITIONING:
Coaches Choice
WORK CAPACITY:
18.5
AMRAP in 7 minutes of:
3 Thrusters (100/65)
3 Chest-to-Bar Pull-ups
6 Thrusters (100/65)
6 Chest-to-Bar Pull-ups
9 Thrusters (100/65)
9 Chest-to-Bar Pull-ups
12 Thrusters (100/65)
12 Chest-to-Bar Pull-ups
etc..
FRIDAY 180323
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
AMRAP in 20 minutes of:
15 Burpees
30 Calorie Row
15 Burpees
400 Meter Run
THURSDAY 180322
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time:
40 Double Unders
30 Box Jumps (24/20)
20 Kettle-Bell Swings (24/16)
WEDNESDAY 180321
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
STRENGTH:
Press 3-3-3-3-3
WORK CAPACITY:
AMRAP in 5 minutes of:
10 Calorie Row
10 Push-ups
TUESDAY 180320
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
