CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Back Squat 1-1-1-1-1
WORK CAPACITY:
For Time:
50 Back Squats (135/95)
*At the top of every minute, including 0:00 complete 25 Double Unders
TUESDAY 180731
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
7 2-minute rounds of:
25 Calorie Row
Max Rep Push Jerk (205/135)
*Rest 2 minutes Between Rounds*
MONDAY 180730
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
21-18-15-12-9-6-3 Reps for time of:
Power Cleans (95/65)
Toes to Bar
Run 200 meters
SATURDAY 180728
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
100ft Walking Lunge (50/35)
100 Double Unders
50 Dumbbell Push Press (50/35)
Run 800 meters
50 Dumbbell Push Press (50/35)
100 Double Unders
100ft Walking Lunge (50/35)
FRIDAY 180727
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time:
5 Deadlifts (275/185)
10 Bar Facing Burpees
THURSDAY 180726
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Bench Press 2-2-2-2-2
WORK CAPACITY:
For Time:
42 Med-ball Cleans (20/14)
21 Bench Press (155/105)
30 Med-ball Cleans
15 Bench Press
18 Med-ball Cleans
9 Bench Press
WEDNESDAY 180725
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Annie"
50-40-30-20-10 Rep rounds for time:
Double-Unders
Sit-ups
TUESDAY 180724
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
10 Overhead Squats (185/125)
20 Ring Dips
30 Box Jump Overs (24/20)
MONDAY 180723
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Power Clean and Push Jerk 1-1-1-1-1
WORK CAPACITY:
Max Touch and Go Clean and Jerks (135/95)
SATURDAY 180721
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"Eva"
5 Rounds for time of:
Run 800 meters
30 Kettlebell Swings (32/24)
30 Pull-ups
FRIDAY 180720
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For time:
Row 1000 meters
50 Thrusters (75/55)
30 Ring Push-ups
THURSDAY 180719
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time:
21 Sumo Deadlift High-Pulls (75/55)
3 Rope Climbs
Run 400 meters
WEDNESDAY 180718
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
5 Rounds for max reps of:
2 Minutes of Bar-facing Burpees
1 Minute Rest
TUESDAY 180717
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds for time:
3 Power Cleans (205/135)
40 Double Unders
MONDAY 180716
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
100 Wall-Balls (20/14)
Row 1000 meters
100 Wall-Balls (20/14)
SATURDAY 180714
CONDITIONING:
Coaches Choice
STRENGTH:
Every 2 Minutes for 20 minutes complete:
1 Squat Snatch
2 Overhead Squats
FRIDAY 180713
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
15 Shoulder to Overhead (165/115)
15 Bar Facing Burpees
30 Calorie Row
10 Shoulder to Overhead (165/115)
10 Bar Facing Burpees
20 Calorie Row
5 Shoulder to Overhead (165/115)
5 Bar Facing Burpees
10 Calorie Row
THURSDAY 180712
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
75 Air Squats
25 Toes to Bar
10 Bench Press (155/105)
WEDNESDAY 180711
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
"800/400"
4 Rounds for time of:
Run 800 meters
Rest 1 minute
Run 400 meters
Rest 2 minutes
TUESDAY 180710
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
50 Burpee Box Jump Overs (24/20)
50 Single Arm Dumbbell Clean and Jerk (50/35)
50 Handstand Push-ups
