CONDITIONING:
Coaches Choice
WORK CAPACITY:
In teams of 2:
2 Rounds for time of:
100 Calorie Row
100 Pull-ups
FRIDAY 190111
CONDITIONING:
Row 1000 meters
STRENGTH:
Bench Press 2-2-2-2-2
WORK CAPACITY:
AMRAP in 6 minutes of:
6 Bar Facing Burpees
3 Bench Press (115/80)
6 Bar Facing Burpees
6 Bench Press (115/80)
6 Bar Facing Burpees
9 Bench Press (115/80)
etc..
THURSDAY 190110
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
30/21 Calorie Bike
20 Toes to Bar
30/21 Calorie Row
20 Push Jerks (115/80)
WEDNESDAY 190109
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
“Kelly”
5 Rounds for time of:
Run 400 meters
30 Box Jumps (24/20)
30 Wall-Balls (20/14)
TUESDAY 190108
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds for time of:
10 Burpees
3 Muscle Ups
MONDAY 190107
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
10 Squat Cleans (225/155)
500 meter Row
8 Squat Cleans
400 meter Row
6 Squat Cleans
300 meter Row
4 Squat Cleans
200 meter Row
2 Squat Cleans
SATURDAY 190105
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
100 Double-Unders
50 Wall-Balls (20/14)
25 Chest to Bar Pull-ups
100 Double-Unders
35 Wall-Balls (20/14)
15 Chest to Bar Pull-ups
FRIDAY 190104
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
500 meter Row
20 Deadlifts (115/80)
20 Hang Power Cleans (115/80)
THURSDAY 190103
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
5 Toes to Bar
10 Push-ups
15 Lunges
WEDNESDAY 190102
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
21-18-15-12-9-6-3 Reps for time of:
Handstand Push-ups
Power Snatch (95/65)
TUESDAY 190101
CONDITIONING:
Athletes Choice
WORK CAPACITY:
“Chad”
For Time:
1000 Step-ups
With a (45/35) lb pack or vest on a 20” box
MONDAY 181231
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
AMRAP in 14 minutes of:
1 Rope Climb
5 Shoulder to Overhead (115/80)
2/10, 3/15, 4,20 etc
SATURDAY 181229
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
5 Rounds for time of:
400 meter Run
10 Overhead Squats (135/95)
FRIDAY 181228
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
40 Sit-ups
20 Dumbbell Bench Press (50/35)
20 Dumbbell Box Step Ups (50/35) (24/20)
THURSDAY 181227
CONDITIONING:
Row 500 meters or Bike 1000 meters
STRENGTH:
Work up to a heavy complex of:
2 Cleans + 1 Jerk
WORK CAPACITY:
AMRAP in 5 minutes of:
50 Double-Unders
10 Clean and Jerks (135/95)
WEDNESDAY 181226
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
2000 meter Row
75 Wall-Balls (20/14)
45 Toes to Bar
60 Dumbbell Snatch (50/35)
MONDAY 181224
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
SATURDAY 181222
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
FRIDAY 181221
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
20 Push-ups
50 Air Squats
THURSDAY 181220
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
