CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 10 minutes of:
20 Dumbbell Hang Clean and Jerks (50/35)
10 Handstand Push-ups
THURSDAY 180614
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
For Time:
Row 1000 meters
Run 800 meters
100 ft Walking Lunge
Run 800 meters
Row 1000 meters
WEDNESDAY 180613
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Barbara"
5 Rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between rounds
TUESDAY 180612
CONDITIONING:
Run 800 meters followed by Double Under practice
STRENGTH:
Overhead Squat 5-5-5-5-5
WORK CAPACITY:
5 Rounds for time of:
21 Overhead Squats (75/55)
21 Double Unders
MONDAY 180611
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 1-Minute rounds of:
10 Burpees over the Bar
Max Rep Power Snatch (155/105)
Rest 2 minutes between rounds
SATURDAY 180609
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 15 minutes of:
5 Deadlifts (115/80)
5 Hang Power Cleans (115/80)
5 Front Squats (115/80)
5 Push Press (115/80)
5 Back Squats (115/80)
FRIDAY 180608
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
50 Calorie Row
40 Box Jumps (24/20)
30 Kettlebell Swings (24/16)
20 Walking Lunge (24/16)
10 Burpees
20 Walking Lunge (24/16)
30 Kettlebell Swings (24/16)
40 Box Jumps (24/20)
50 Calorie Row
THURSDAY 180607
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts (225/155)
WEDNESDAY 180606
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
3 Rounds for time:
30 Wall-Balls (20/14)
15 Burpees
Run 400 meters
TUESDAY 180605
CONDITIONING:
Run 800 meters, Row 1000 meters, Bike 1.5 miles
WORK CAPACITY:
4 Rounds for time:
25 Chest-to-Bar Pull-ups
5 Cleans (245/170)
MONDAY 180604
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Split Jerk 3-3-3-3-3
WORK CAPACITY:
AMRAP in 7 minutes of:
14 Alternating Split Jerks (95/65)
21 Double Unders
SATURDAY 180602
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
