CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
"Fran"
21-15-9 reps for time of:
Thrusters (95/65)
Pull-ups
SATURDAY 180428
CONDITIONING:
Coaches Choice
WORK CAPACITY:
With a Partner
AMRAP in 20 minutes of:
4 Squat Snatch (155/105)
8 Toes to Bar
12 Calorie Row
*Partners must alternate movments
FRIDAY 180427
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
For Time:
75 Kettlebell Swings (24/16)
Run 1 mile
75 Kettlebell Swings (24/16)
THURSDAY 180426
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
For time:
Row 1000 meters
WEDNESDAY 180425
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
15 Chest to Bar Pull-ups
20 Burpees
15 Sumo Deadlift High Pull (95/65)
TUESDAY 180424
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
5 Rounds for time:
50 Double Unders
10 Push Jerks (185/135)
MONDAY 180423
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
2 Rounds for time:
100 Air Squats
3 Rope Climbs
50 Box Jump Overs (24/20)
3 Rope Climbs
SATURDAY 180421
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 15 minutes of:
5 Squat Cleans (185/135)
5 Bar Facing Burpees
FRIDAY 180420
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Bench Press 5-5-5-5-5
WORK CAPACITY:
5 Rounds for time:
50 Double Unders
25 Bench Press (95/65)
THURSDAY 180419
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 18 minutes of:
18 Calorie Row
15 Wall-Balls (20/14)
12 Dumbbell Snatch (50/35)
9 Toes to Bar
WEDNESDAY 180418
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Diane"
21-15-9 Reps for time of:
Deadlifts (225/155)
Handstand Push-ups
TUESDAY 180417
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
3 Rounds for time:
30 Pull-ups
Run 400 meters
MONDAY 180416
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
STRENGTH:
Work up to a heavy complex of:
Clean + Push Jerk + Split Jerk
WORK CAPACITY:
15-12-9 reps for time of:
Clean and Jerk (95/65)
Box Jump Overs (24/20)
SATURDAY 180414
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
50 Double Unders
5 Deadlifts (185/135)
40 Double Unders
10 Deadlifts (185/135)
30 Double Unders
15 Deadlifts (185/135)
20 Double Unders
20 Deadlifts (185/135)
10 Double Under
25 Deadlifts (185/135)
FRIDAY 180413
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
9-15-21 Reps for time of:
Bar Facing Burpees
Overhead Squats (95/65)
THURSDAY 180412
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
