CONDITIONING:
Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
5 Thrusters (95/65)
7 Hang Power Cleans (95/65)
10 Sumo Deadlift High Pull (95/65)
THURSDAY 190117
CONDITIONING:
Row 500 meters or Bike 1000 meters
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
AMRAP in 5 minutes of:
1 Strict Pull-up, 2 Push-ups, 3 Squats
2 Strict Pull-up, 4 Push-ups, 6 Squats
3 Strict Pull-up, 6 Push-ups, 9 Squats
etc…
WEDNESDAY 190116
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
5 Rounds for time of:
15 Deadlifts (155/105)
12 Ring Dip
9 Knees to Elbows
TUESDAY 190115
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
For Time:
15 Bar Facing Burpees
5 Squat Clean and Jerks (225/155)
12 Bar Facing Burpees
4 Squat Clean and Jerks (225/155)
9 Bar Facing Burpees
3 Squat Clean and Jerks (225/155)
MONDAY 190114
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Alternating Dumbbell Snatch (50/35)
50ft Single Arm Overhead Walking Lunge
20 Handstand Push-ups
SATURDAY 190112
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)
