CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time:
3 Squat Snatch (185/125)
50ft Handstand Walk
Workout of the Day
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time:
3 Squat Snatch (185/125)
50ft Handstand Walk
CONDITIONING:
Coaches Choice
WORK CAPACITY:
40-30-20 Reps for time of:
Deadlift (155/105)
Toes to Bar
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 1-minute Rounds of:
25 Squats
Max Rep Clean and Jerks (155/105)
*Rest 2 minutes between rounds
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
With a partner complete:
Max distance Run in 30 minutes
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
For time:
60 Push-ups
50 Ring Dips
40 Handstand Push-ups
30 Bench Press (155/105)
20 Push Jerks (155/105)
10 Push Press (155/105)
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Power Clean 10-10-10-10-10
WORK CAPACITY:
For time:
Run 800 meters
80 Double Unders
21 Hang Power Cleans (155/105)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Mary"
AMRAP in 20 minutes of:
5 Handstand Push-ups
10 One-legged Squats, Alternating
15 Pull-ups
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
50 Double-unders
50 Abmat Sit-ups
50 Double-unders
50 Dumbbell Burpees (50/35)
50 Double-unders
50 Abmat Sit-ups
50 Double-unders
50 Dumbbell Snatch (50/35)
50 Double-unders
50 Abmat Sit-ups
50 Double-unders
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
5 Chest to Bar Pull-ups
10 Wall-Balls (20/14)
15 Kettlebell Swings (24/16)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
300 meter Run
12 Power Snatch (95/65)
21 Push-ups
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
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*
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
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)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time:
5 Deadlifts (275/185)
10 Bar Facing Burpees
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
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Annie"
50-40-30-20-10 Rep rounds for time:
Double-Unders
Sit-ups
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)
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)
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"Eva"
5 Rounds for time of:
Run 800 meters
30 Kettlebell Swings (32/24)
30 Pull-ups