CONDITIONING:
Coaches Choice
WORK CAPACITY:
3 Rounds for time:
10 Thrusters (95/65)
15 Pull-ups
25 Burpees
FRIDAY 180601
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
21-18-15-12-9-6-3 Reps for time:
Toes to Bar
Overhead Squats (115/80)
THURSDAY 180531
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
AMRAP in 30 minutes of:
200 Meter Run
50 Double Unders
15 Calorie Row
15 Burpees to 6" Target
WEDNESDAY 180530
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
4 Power Cleans (205/145)
8 Dumbbell Lunges (50/35)
12 Calorie Row
TUESDAY 180529
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
3 Rounds for time of:
10 Deadlifts (315/225)
10 Bar Facing Burpees
MONDAY 180528
CONDITIONING:
Athletes Choice
WORK CAPACITY:
"Murph"
For time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
Partition the Pull-ups, Push-ups, and Squats as needed. Start and finish with a mile run. If you've got a twenty-pound vest or body armor, wear it
SATURDAY 180526
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time:
20 Kettlebell Swings (24/16)
20 Med-Ball Cleans (20/14)
FRIDAY 180525
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
500 meter Row
21 Burpees
12 Front Squats (155/105)
THURSDAY 180524
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
15-12-9-6-3 Reps for time of:
Dumbbell Hang Clean and Jerks (50/35)
Strict Pull-ups
WEDNESDAY 180523
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
Run 800 meters
40 Sit-ups
20 Box Jumps (30/24)
TUESDAY 180522
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
STRENGTH:
Push Press 3-3-3-3-3
WORK CAPACITY:
AMRAP in 7 minutes of:
10 Deadlift (135/95)
10 Push Press (135/95)
MONDAY 180521
CONDITIONING:
Run 800 meters
WORK CAPACITY:
For Time:
40-30-20-10
Push-ups
Run 400 meters
*If you have a weight vest wear it
SATURDAY 180519
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
Row 1000 meters
50 Thrusters (45/35)
Run 800 meters
50 Thrusters (45/35)
FRIDAY 180518
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
