CONDITIONING:
Run 400 or Row 500 meters
STRENGTH:
Bench Press 7-7-7-7-7
WORK CAPACITY:
AMRAP in 7 minutes of:
5 Strict Handstand Push-ups
10 Dumbbell Bench Press (50/35)
100 meter Run
MONDAY 181015
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
400 meter Run with Medicine Ball (20/14)
30 Wall-Ball Shots (20/14)
20 Sit-ups with Medicine Ball (20/14)
SATURDAY 181013
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time:
50 ft Overhead Walking Lunge (45/35)
21 Burpees
FRIDAY 181012
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Back Squat 2-2-2-2-2
WORK CAPACITY:
AMRAP in 5 minutes of:
20 Back Squats (95/65)
60 Double Unders
THURSDAY 181011
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
45 Deadlifts (115/80)
35 Hang Power Cleans
25 Push Jerks
15 Overhead Squats
WEDNESDAY 181010
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)
