CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
21-15-9 Reps for time of:
Overhead Squats (135/95)
Box Jumps (30/24)
WEDNESDAY 181107
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Deadlift 2-2-2-2-2
WORK CAPACITY:
For Time:
Run 800 meters
50 Sumo Deadlift High Pulls (75/55)
25 Pull-ups
TUESDAY 181106
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For Time:
30 Calorie Row
30 Handstand Push-ups
25 Calorie Row
25 Handstand Push-ups
20 Calorie Row
20 Handstand Push-ups
15 Calorie Row
15 Handstand Push-ups
10 Calorie Row
10 Handstand Push-ups
MONDAY 181105
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
“Karen”
For Time:
150 Wall-Balls (20/14)
SATURDAY 181103
CONDITIONING:
Coaches Choice
WORK CAPACITY:
With a Partner
“Bert”
For Time:
50 Burpees
Run 400 meters
100 Push-ups
Run 400 meters
150 Walking Lunges
Run 400 meters
200 Squats
Run 400 meters
150 Walking Lunge
Run 400 meters
100 Push-ups
Run 400 meters
50 Burpees
FRIDAY 181102
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 14 minutes of:
4 Power Snatch (185/125)
12 Box Jump Overs (24/20)
THURSDAY 181101
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
Max Distance Run in 30 minutes
*Reminder the Lululemon Here to Be: Yoga + Live Music Benefit Night starts at 5pm at the Lake house in Lake Carolina
WEDNESDAY 181031
CONDITIONING:
Run 400 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
50 Double-Unders
5 Squat Cleans (205/145)
5 Muscle Ups
TUESDAY 181030
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Push Press 3-3-3-3-3
WORK CAPACITY:
For Time:
100 Walking Lunges
100 Push-ups
MONDAY 181029
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
3 Rounds for time:
400 meter Run
25 Wall-balls (20/14)
15 Dumbbell Push Press (50/35)
SATURDAY 181027
CONDITIONING:
Coaches Choice
WORK CAPACITY:
4 Rounds for time of:
20 Squat Cleans (115/80)
800 meter Run
FRIDAY 181026
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
2 Rounds for Time:
50 Calorie Row
50 Dumbbell Snatch (50/35)
50 Ab-mat Sit-ups
THURSDAY 181025
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
For Time:
150 Burpee Box Jump Overs (24/20)
WEDNESDAY 181024
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Back Squat 5-5-5-5-5
WORK CAPACITY:
AMRAP in 7 minutes of:
30 Double-Unders
7 Toes to Bar
7 Dumbbell Squats (50/35)
TUESDAY 181023
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For Time:
75/50 Calorie Assault Bike
50 Handstand Push-ups
25 Deadlifts (315/205)
MONDAY 181022
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
SATURDAY 181020
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
FRIDAY 181019
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
For Time:
5 x 500 meter Row
*Rest as needed between efforts
THURSDAY 181018
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
5 Rounds for Time:
15 Kettlebell Swings (32/24)
15 Burpees
WEDNESDAY 181017
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
