CONDITIONING:
Row 500 meters or Bike 1000 meters
STRENGTH:
Front Squat 3-3-3-3-3
WORK CAPACITY:
For Time:
50 Front Squats (45/35)
25 Lateral Burpees Over the Bar
WEDNESDAY 190227
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
4 Rounds for time of:
20 Handstand Push-ups
10 Squat Snatch (135/95)
TUESDAY 10226
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
Every 4 minutes for 16 minutes of:
12 Dumbbell Box Step Overs (50/35)
20 Deadlifts (225/155)
Max Double-Unders
MONDAY 190225
CONDITIONING:
Run 800 metes or Row 1000 meters
WORK CAPACITY:
For Time:
5 Strict Pull-ups
10 Push-ups
15 Squats
10 Strict Pull-ups
20 Push-ups
30 Squats
20 Strict Pull-ups
40 Push-ups
60 Squats
40 Strict Pull-ups
80 Push-ups
120 Squats
* 20 Minute Time Cap *
SATRUDAY 190223
CONDITIONING:
Coaches Choice
WORK CAPACITY:
“19.1”
AMRAP in 15 minutes of:
19 Wall-Balls (20/14)
19 Calorie Row
FRIDAY 190222
CONDITIONING:
Row 1000 meters or Bike 2000 meters
WORK CAPACITY:
3 Rounds for time of:
10 x 25ft Shuttle Runs
50 Mountain Climbers
25 Sit-ups
THURSDAY 190221
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
4 Rounds each for time of:
18 Hang Power Cleans (50/35)
15 Front Squats
12 Push Jerks
Rest 2 minutes
WEDNESDAY 190220
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
AMRAP in 7 minutes of:
3 Snatches (75/55)
3 Box Jumps (24/20)
6 Snatches
6 Box Jumps
9/9, 12/12, etc…
*Directly into*
7 minutes to find a 1 Rep max Snatch
TUESDAY 190219
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
4 Rounds for time of:
100 Double-Unders
15 Bench Press (155/105)
100ft Walking Lunge
MONDAY 190218
CONDITIONING:
Row 1000 meters or Bike 2000 meters
WORK CAPACITY:
6 Rounds for time of:
6 Sumo Deadlift High Pulls (135/95)
9 Lateral Burpees over the Bar
12 Pull-ups
SATURDAY 190216
CONDITIONING:
Coaches Choice
WORK CAPACITY:
“13.4”
AMRAP in 7 minutes of:
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
9/9, 12/12
Etc.
*Directly into *
7 minutes to find a 1 RM Clean and Jerk
FRIDAY 190215
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 10 minutes of:
30 Goblet Squats (24/16)
20 Box Jumps (24/20)
10 Strict Pull-ups
THURSDAY 190214
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time of:
25 Push Press (95/65)
50 Calorie Row
25 Burpees
WEDNESDAY 190213
CONDITIONING:
Row 500 meters or Bike 1000 meters
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
4 Rounds for time of:
60 Double-Unders
20 Dumbbell Deadlifts (50/35)
TUESDAY 190212
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
“14.4”
AMRAP in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall-Ball (20/14)
30 Cleans (135/95)
20 Muscle-ups
MONDAY 190211
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
7 Squat Snatch (165/110)
14 Push-ups
SATURDAY 190209
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time of:
400 meter Run
15 Thrusters (75/55)
10 Burpees
FRIDAY 190208
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 14 minutes of:
15 Toes to Bar
10 Power Cleans (155/105)
5 Bar Muscle-ups
THURSDAY 190207
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
“Diane”
21-15-9 reps of:
Deadlifts (225/155)
Handstand Push-ups
WEDNESDAY 190206
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
5 Rounds for time of:
60 Double-Unders
30 Sit-ups
30 Squats
