CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
For Time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings (24/16)
40 Pull-ups
30 Handstand Push-ups
THURSDAY 180517
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time:
20 Wall-Balls (20/14)
40 Double-Unders
12 Dumbbell Snatch (50/35)
WEDNESDAY 180516
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
"Isabel"
For Time:
30 Snatches (135/95)
TUESDAY 180515
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
For Time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swing (24/16)
60 Sit-ups
70 Burpees
MONDAY 180514
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
2 Rounds for time of:
100 Double Unders
50 Shoulder to Overhead (95/65)
25 Toes to Bar
SATURDAY 180512
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"Linda"
10-9-8-7-6-5-4-3-2-1 Reps for time:
Deadlift: 1 1/2 Bodyweight
Bench: Bodyweight
Squat Clean: 3/4 Bodyweight
FRIDAY 180511
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
With a Partner
For Time:
30 Rope Climbs
THURSDAY 180510
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
100 Dumbbell Burpee Box Step-ups (50/35)
WEDNESDAY 180509
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 16 minutes of:
30 Double-Unders
15 Wall-Balls (20/14)
30 Double-Unders
15 Pull-ups
TUESDAY 180508
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
8 Rounds for time:
Run 200 meters
10 Handstand Push-ups
MONDAY 180507
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
21 Front Squats (135/95)
21 Calorie Row
21 Toes to Bar
SATURDAY 180505
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
Run 800 meters
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800 meters
FRIDAY 180504
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Calorie Row
15 Ring Dips
10 Turkish Get-ups (50/35)
THURSDAY 180503
CONDITIONING:
Run 800 meters followed by Hip Series
WORK CAPACITY:
3 Rounds for time:
Run 800 meters
50 Sit-ups
25 Deadlifts (225/155)
WEDNESDAY 180502
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Hang Power Clean 2-2-2-2-2
WORK CAPACITY:
AMRAP in 8 minutes of:
4 Hang Power Cleans (205/145)
8 Bar Facing Burpees
TUESDAY 180501
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for Time:
50ft Dumbbell Front Rack Lunge (50/35)
30 Box Jump Overs (24/20)
60 Double Unders
MONDAY 180430
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
