CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Push Press 3-3-3-3-3-3
WORK CAPACITY:
4 Rounds for time of:
100 meter Run
8 Dumbbell Push Press Right Arm (50/35)
8 Dumbbell Push Press Left Arm (50/35)
THURSDAY 190328
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
100 Double-Unders
50 Cal Row
25 Ring Dips
WEDNESDAY 190327
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
3 Rounds of
20 Deadlifts (155/105)
10 Push Jerks
*straight into*
30 Chest to Bar Pull-ups
TUESDAY 190326
CONDITIONING:
Row 1000 meters or Bike 2000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
400 meter Run
15 Front Squats @ Bodyweight
30 Abmat Sit-ups
MONDAY 190325
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
50 Calorie Row
*Straight Into*
10-8-6-4-2
Squat Snatch (115/80)
Box Jumps (30/24)
SATURDAY 190323
CONDITIONING:
Coaches Choice
WORK CAPACITY:
“19.5”
33-27-21-15-9 Reps for time of:
Thrusters (95/65)
Chest to Bar Pull-ups
FRIDAY 190322
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
AMRAP in 15 minutes of:
400 meter Run
20 Box Jumps (24/20)
10 Turkish Get-ups (50/35)
THURSDAY 190321
CONDITIONING:
Row 1000 meters
STRENGTH:
3 Position Clean 1-1-1-1-1-1
WORK CAPACITY:
3 Rounds for time of:
40 Double-Unders
20 Goblet Squats (24/16)
WEDNESDAY 190320
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
7 Rounds for time of:
10 Burpees
20 Sit-ups
TUESDAY 190319
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
Run 800 meters
50 Hang Squat Snatch (135/95)
50 Chest to Bar Pull-ups
MONDAY 190318
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
30 Deadlifts (275/185)
60 Push-ups
90/75 Calorie Row
SATURDAY 190316
CONDITIONING:
Coaches Choice
WORK CAPACITY:
“19.4”
For Total Time:
3 Rounds of:
10 Power Snatches (95/65)
12 Bar Facing Burpees
*rest 3 minutes*
3 Rounds of:
10 Bar Muscle Ups
12 Bar Facing Burpees
FRIDAY 190315
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
For Time:
Run or Row 5000 meters
Whichever sounds worse.
THURSDAY 190314
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
50 Double-Unders
10 Toes to Bar
10 Overhead Squats (155/105)
50 Double-Unders
20 Toes to Bar
20 Front Squats (155/105)
50 Double-Unders
30 Toes to Bar
30 Back Squats (155/105)
WEDNESDAY 190313
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Bench Press 3-3-3-3-3
WORK CAPACITY:
2 Rounds for time of:
Run 200 meters
10 Dumbbell Bench Press Right Arm (50/35)
Run 200 meters
10 Dumbbell Bench Press Left Arm (50/35)
TUESDAY 190312
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time of:
3 Squat Cleans (205/145)
15 Kettlebell Swings (24/16)
45 Double-Unders
MONDAY 190311
CONDITIOING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
15-12-9
Burpees
Chest to Bar Pull-ups
*Rest 5 minutes*
15-12-9
Burpees
Pull-ups
SATURDAY 190309
CONDITIONING:
Coaches Choice
WORK CAPACITY:
“19.3”
For Time:
200 ft Overhead Walking Lunge (50/35)
50 Dumbbell Box Step-ups (50/35) (24/20)
50 Strict Handstand Pushups
200 ft Handstand Walk
10 Minute Cap
FRIDAY 190308
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
3 Rounds for time of:
60 Double Unders
30 Ball-Slams (20/15)
30 Russian Twists (20/15)
THURSDAY 190307
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
For Time:
50 Calorie Row
100 Kettlebell Swings (32/24)
50 Calorie Row
