CONDITIONING:
Row 500 meters or Bike 1000 meters
STRENGTH:
Work up to a Heavy Complex of:
Hang Snatch + 2 Overhead Squats
WORK CAPACITY:
21-15-9 Reps for time of:
Dumbbell Snatch (50/35)
Burpees
TUESDAY 181218
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
MONDAY 181217
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
10 Rounds for time of:
10 Burpees
15 Wall-Balls (20/14)
20 Single Arm Dumbbell Hang Clean and Jerk (50/35)
SATURDAY 181215
CONDITIONING:
Coaches Choice
WORK CAPACITY:
18-15-12-9-6-3 reps for time of:
Thrusters (75/55)
Power Snatch (75/55)
Toes to Bar
FRIDAY 181214
CONDITIONING:
Row 500 meters or Bike 1000 meters
STRENGTH:
Weighted Dip 2-2-2-2-2
WORK CAPACITY:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Strict Pull-ups
Strict Ring Dips
THURSDAY 181213
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
7 Rounds for Max reps of:
1 Minute Max Calorie Row
1 Minute Max Burpees
1 Minute Rest
WEDNESDAY 181212
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
50-40-30-20-10 Reps for time of:
Medicine-ball Cleans (20/14)
Box Jumps (24/20)
TUESDAY 181211
CONDITIONING:
Row 500 meters or Bike 1000 meters
STRENGTH:
Build to a heavy set of:
Pause Front Squat + Front Squat
WORK CAPACITY:
3 Rounds for time:
50 Double-Unders
5 Front Squats (225/155)
MONDAY 181210
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
3 Rounds for time of:
1000 meter Row
50 Sumo Deadlift High Pull (75/55)
25 Pull-ups
SATURDAY 181208
CONDITIONING:
Coaches Choice
WORK CAPACITY:
2 Rounds for time of:
50 Double-Unders
25 Hang Power Cleans (95/65)
50 Double-Unders
25 Push Press (95/65)
50 Double-Unders
25 Burpees
FRIDAY 181207
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
5 Rounds for time:
Row 500 meters
15 Kettlebell Swings (24/16)
12 Toes to Bar
THURSDAY 181206
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
For Time:
25 Front Squats (205/135)
50 Handstand Push-ups
25 Front Squats (205/135)
WEDNESDAY 181205
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
5 Muscle Ups
4 Squat Snatch (185/125)
TUESDAY 181204
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
For Time:
800 meter Run
30 Front Rack Dumbbell Step Ups (50/35) (24/20)
600 meter Run
30 Front Rack Dumbbell Step Ups (50/35) (24/20)
400 meter Run
MONDAY 181203
CONDITIONING:
Row 500 meters or Bike 1000 meters
STRENGTH:
Press 5-5-5-5-5
WORK CAPACITY:
AMRAP in 5 minutes of:
25 Double-Unders
10 Shoulder to Overhead (115/80)
SATURDAY 181201
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 20 minutes of:
7 Pull-ups
14 Dumbbell Snatch (50/35)
21 Wall-Balls (20/14)
FRIDAY 181130
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
For Time:
100 Deadlifts (225/155)
*On the top of every minute 10 Push-ups
THURSDAY 181129
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
5 Rounds for time of:
1 Rope Climb
12 Toes to Bar
1 Rope Climb
24 Dumbbell Squats (50/35)
WEDNESDAY 181128
CONDITIONING:
Run, Row, Bike
WORK CAPACITY:
AMRAP in 15 minutes of:
100 Double-Unders
25 Ring Dips
25 Calorie Row
TUESDAY 181127
CONDITIONING:
Pick one:
Run 400 meters
Row 500 meters
Bike 1000 meters
STRENGTH:
Squat Clean Thruster 2-2-2-2-2
WORK CAPACITY:
For time:
50 Hang Squat Clean Thrusters (95/65)
