Workout of the Day
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
“Carry The Burden Workout”
With a 20 minute running clock:
Part A: has a 7 minute time cap:
800 meter Plate Carry (45/35)
Part B: AMRAP in 6 minutes of:
10 Pull-ups
3 Front Squats (155/105)
18 Double-unders
Part C: 7 minutes to Establish a 1 Rep Max Thruster
* Representation of each number:
7 police officers impacted
6 injured
10/3/18 is the date of the incident
1 officer gave the ultimate sacrifice
CONDITIONING:
Coaches Choice
WORK CAPACITY:
“Grace meets Fran”
For Time:
30 Clean and Jerks (135/95)
*Immediately into
21-15-9
Thrusters (135/95)
Pull-ups
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
For Time:
5 x 500 meter Row
*Rest as needed between efforts
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
5 Rounds for Time:
15 Kettlebell Swings (32/24)
15 Burpees
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
3 Rounds for time:
100 Double-Unders
15 Squat Cleans (115/80)
18 Chest to Bar Pull-ups
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
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)
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time:
50 ft Overhead Walking Lunge (45/35)
21 Burpees
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
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
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
10 Strict Knees to Elbows
3 Wall Walks
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
“Heavy Grace”
For Time:
30 Clean and Jerks (225/155)
CONDITIONING:
Coaches Choice
WORK CAPACITY:
4 Rounds for time:
400 meter Run
200 meter Farmers Carry (50/35)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
500 meter Row
12 Deadlifts (335/235)
21 Ring Dips
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
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)
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
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
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
2000 meter Row
1600 meter Run
