CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
2000 meter Row
75 Wall-Balls (20/14)
45 Toes to Bar
60 Dumbbell Snatch (50/35)
Workout of the Day
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
2000 meter Row
75 Wall-Balls (20/14)
45 Toes to Bar
60 Dumbbell Snatch (50/35)
CONDITIONING:
Coaches Choice
WORK CAPACITY:
In teams of 3
AMRAP in 30 minutes of:
8 Dumbbell Hang Clean and Jerks (50/35)
10 Medball Cleans (20/14)
12/8 Calorie Bike
CONDITIONING:
Coaches Choice
WORK CAPACITY:
“12 Days of Christmas”
For Time:
1 Deadlift (115/80)
2 Clean and Jerks (115/80)
3 Front Squats (115/80)
4 Thrusters (115/80)
5 Burpees
6 Chest to Bar Pull-ups
7 Box Jumps (24/20)
8 Toes to Bar
9 Wall-Balls (20/14)
10 Kettlebell Swings (24/16)
11 Handstand Push-ups
120 Double Unders
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
20 Push-ups
50 Air Squats
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
3 Rounds for time:
10 Power Cleans (205/145)
10 Front Squats
10 Push Jerks
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
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.
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)
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
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
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
7 Rounds for Max reps of:
1 Minute Max Calorie Row
1 Minute Max Burpees
1 Minute Rest
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)
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)
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
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
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
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)
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
5 Muscle Ups
4 Squat Snatch (185/125)
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
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)