CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
AMRAP in 5 minutes of:
10 Burpees
3 Ring Muscle-ups
*Rest 3 minutes and Repeat
*Rest 3 minutes and Repeat
TUESDAY 190305
CONDITIONING:
Row 500 meters or Bike 1000 meters
STRENGTH:
Thruster 2-2-2-2-2
WORK CAPACITY:
2 Rounds for time of:
10 Kettlebell Thrusters Left Arm (24/16)
10 Kettlebell Thrusters Right Arm (24/16)
40 Sit-ups
MONDAY 190304
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
15 Calorie Row
12 Chest to Bar Pull-ups
9 Double Dumbbell Snatch (50/35)
SATURDAY 190302
CONDITIONING:
Coaches Choice
WORK CAPACITY:
19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.
Stop at 20 minutes.
FRIDAY 190301
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
In teams of 2 complete
For time:
Row 4000 meters
THURSDAY 190228
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
