CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
4 Rounds for time:
50 Calorie Row
800 Meter Run
*rest 2 minutes between rounds*
WEDNESDAY 180411
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
50 Wall-Balls (20/14)
Run 400 meters
TUESDAY 180410
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
21-18-15-12-9-6-3 Reps for time of:
Push Jerks (135/95)
Toes to Bar
MONDAY 180409
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
3 Rounds of "Cindy"
3 Squat Cleans (225/155)
SATURDAY 180407
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
For Time:
Run 800 meters
40 Thrusters (65/45)
Run 800 meters
40 Thrusters (65/45)
Run 800 meters
FRIDAY 180406
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Hang Snatch 2-2-2-2-2
WORK CAPACITY:
For Time:
50 Hang Snatches (95/65)
THURSDAY 180405
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
For Time:
40 Calorie Row
30 Front Squats (135/95)
30 Bar Facing Burpees
30 Front Squats (135/95)
40 Calorie Row
WEDNESDAY 180404
CONDITIONING:
Run 800 meter, Row 1000 meters, Bike 1.5 Miles
WORK CAPACITY:
For Time:
12 Bar Muscle-ups
30 Handstand Push-ups
8 Bar Muscle-ups
20 Handstand Push-ups
4 Bar Muscle-ups
10 Handstand Push-ups
TUESDAY 180403
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
For Time:
Row 2000 meters
100 Burpees
20 Deadlifts (315/205)
MONDAY 180402
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
