CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
TUESDAY 181009
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
10 Strict Knees to Elbows
3 Wall Walks
MONDAY 181008
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
“Heavy Grace”
For Time:
30 Clean and Jerks (225/155)
SATURDAY 181006
CONDITIONING:
Coaches Choice
WORK CAPACITY:
4 Rounds for time:
400 meter Run
200 meter Farmers Carry (50/35)
FRIDAY 181005
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
500 meter Row
12 Deadlifts (335/235)
21 Ring Dips
THURSDAY 181004
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
100 Air Squats
4 Rope Climbs
75 Air Squats
3 Rope Climbs
50 Air Squats
2 Rope Climbs
25 Air Squats
1 Rope Climb
WEDNESDAY 181003
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
6 Burpee Box Jump Overs (24/20)
6 Dumbbell Box Step Overs (50/35)
6 Bench Press (185/125)
TUESDAY 181002
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Build to a heavy complex of:
Snatch + Hang Snatch
WORK CAPACITY:
For Time:
Run 400 meters
15 Squat Snatch (135/95)
Run 400 meters
MONDAY 1801001
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds For Time:
30 Thrusters (75/55)
20 Bar Facing Burpees
10 Strict Handstand Push-ups
SATURDAY 180929
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
2000 meter Row
1600 meter Run
FRIDAY 180928
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time:
Run 400 meters
4 Hang Squat Cleans (185/125)
4 Push Jerks (185/125)
THURSDAY 180927
CONDITIONING:
Run 800 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
25 Toes to Bar
100 Double Unders
20 Toes to Bar
80 Double Unders
15 Toes to Bar
60 Double Unders
10 Toes to Bar
40 Double Unders
5 Toes to Bar
20 Double Unders
(Start over)
WEDNESDAY 180926
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Front Squat 5-5-5-5-5
WORK CAPACITY:
5 Rounds for time:
5 Burpee Box Jumps (24/20)
5 Front Squats (155/105)
TUESDAY 180925
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time:
20 Push Press (115/80)
20 Pull-ups
MONDAY 180924
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
“Christine”
3 Rounds for time:
Row 500 meters
12 Deadlifts @ Bodyweight
21 Box Jumps (20)
SATURDAY 180922
CONDITIONING:
Coaches Choice
WORK CAPACITY:
2 Rounds for time:
50 Calorie Row
50 Wall-Balls (20/14)
400 Meter Run
50 Thrusters (45/35)
FRIDAY 180921
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds for time:
10 Bar Facing Burpees
10 Toes to Bar
THURSDAY 180920
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Press 2-2-2-2-2
WORK CAPACITY:
5 Rounds for time:
7 Kettlebell Swings (32/24)
5 Strict Ring Dips
WEDNESDAY 180919
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds for time:
10 Back Squats (135/95)
100 Meter sprint
*Rest 30 seconds*
TUESDAY 180918
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
100 Double-Unders
15 Deadlifts (225/155)
18 Chest to Bar Pull-ups
