CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time of:
21 Overhead Squats (95/65)
21 Bar Facing Burpees
SATURDAY 190420
CONDITIONING:
Coaches Choice
WORK CAPACITY:
With a partner complete
10 Rounds for time of:
10 Calorie Row
15 Wallballs (20/14)
10 Pull-ups
*Partners alternate after each round*
(Make your pull-ups strict if you want a challenge)
FRIDAY 190419
CONDITIONING:
Row 1000 meters or Bike 2000 meters
WORK CAPACITY:
3 Rounds for time of:
15 Power Cleans (115/80)
45 Double-Unders
15 Push Jerks (115/80)
45 Double-Unders
THURSDAY 190418
CONDITIONING:
Run 800 meters
WORK CAPACITY:
For Time:
200 Meter Run, 42 Sit-ups, 21 Burpees
200 Meter Run, 36 Sit-ups, 18 Burpees
200 Meter Run, 30 Sit-ups, 15 Burpees
200 Meter Run, 24 Sit-ups, 12 Burpees
200 Meter Run, 18 Sit-ups, 9 Burpees
200 Meter Run, 12 Sit-ups, 6 Burpees
200 Meter Run, 6 Sit-ups, 3 Burpees
WEDNESDAY 190417
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Overhead Squat 2-2-2-2-2
WORK CAPACITY:
For Time:
30 Overhead Squats (75/55)
30 Calorie Row
10 Bar Muscle-ups
TUESDAY 190516
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
60 Dumbbell Hang Clean and Jerks (50/35)
50 Toes to Bar
40 Thrusters (95/65)
30 Burpee Box Jump Overs (24/20)
20 Clusters (145/95)
MONDAY 190415
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
200 meter Run
20 Push-ups
20 Sumo Deadlift High Pull (75/55)
SATURDAY 190413
CONDITIONING:
Coaches Choice
WORK CAPACITY:
In Teams of 2
For Time:
400 Double-Unders
200 Ab-mat Sit-ups
100 Hang Power Cleans (135/95)
50 Bench Press (135/95)
400 Double-Unders
FRIDAY 190412
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
500 meter Row
40 Thrusters (45/35)
500 meter Row
30 Thrusters (45/35)
500 meter Row
20 Thrusters (45/35)
500 meter Row
10 Thrusters (45/35)
THURSDAY 190411
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
30-20-10
Ring Dips
Toes to Bar
Dumbbell Snatch (50/35)
WEDNESDAY 190410
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
Run 200 meters
10 Hang Squat Cleans (165/115)
TUESDAY 190409
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Split Jerk 2-2-2-2-2
WORK CAPACITY:
AMRAP in 8 minutes of:
100 Double-Unders
10 Dumbbell Burpee Box Overs (50/24”, 35/20”)
100 Double-Unders
10 Dumbbell Burpee Box Overs (50/24”, 35/20”)
100 Double-Unders
Max Rep Dumbbell Burpee Box Overs (50/24”, 35/20”)
MONDAY 190408
CONDITIONING:
Run 1000 meters
WORK CAPACITY:
Rogue Qualifier Workout 1
Time Cap 11 minutes
For Time:
2000 meter Row
Max Rep Handstand Pushups in time remaining
SATURDAY 190406
CONDITIONING:
Athletes Choice
WORK CAPACITY:
2019 Row Raiser
FRIDAY 190405
CONDITIONING:
Run 800 meters or Bike 2000 meters
WORK CAPACITY:
For Time:
Run 800 meters
50 Kettlebell Swings (24/16)
40 Pull-ups
30 Kettlebell Swings (24/16)
20 Pull-ups
10 Kettlebell Swings (24/16)
Run 800 meters
THURSDAY 190404
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Deadlift 2-2-2-2-2
WORK CAPACITY:
For Time:
30-20-10
Wall-Balls (20/14)
Deadlifts (135/95)
WEDNESDAY 190403
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
“Nancy”
5 Rounds for time of:
400 meter Run
15 Overhead Squats (95/65)
TUESDAY 190402
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
50 Double-Unders
10 Toes to Bar
10 Strict Press (135/95)
50 Double-Unders
20 Toes to Bar
20 Push Press (135/95)
50 Double-Unders
30 Toes to Bar
30 Push Jerks (135/95)
MONDAY 190401
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
30 Walking Lunge Steps
15 Strict Pull-ups
30 Push-ups
SATURDAY 190330
CONDITIONING:
Coaches Choice
WORK CAPACITY:
As a 2 person team
For Time:
150 Thrusters (75/55)
30 Rope Climbs
