CONDITIONING:
Run 800 meters or Bike 2000 meters
WORK CAPACITY:
2 Rounds for time of:
100ft Front Rack Walking Lunge (50/35)
50 Burpees
WEDNESDAY 190508
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
500 meter Row
100 Double-Unders
25 Thrusters (65/45)
TUESDAY 190507
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Bench Press 5-5-5-5-5
WORK CAPACITY:
3 Rounds for time of:
15 Bench Press (155/105)
15 Toes to Bar
MONDAY 190506
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For Time:
15 Clean and Jerks (185/125)
800 meter Run
15 Clean and Jerks (185/125)
SATURDAY 190504
CONDITIONING:
Coaches Choice
WORK CAPACITY:
21-15-9 Reps for time of:
Hang Power Snatch (135/95)
Toes to Bar
Lateral Burpees over Bar
FRIDAY 190503
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
3 Rounds for time of:
50 Air squats
50 Sit-ups
25 Pull-ups
10 Box Jumps (30/24)
THURSDAY 190502
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Every 3 Minutes for 10 Rounds of:
1 Clean
1 Front Squat
1 Jerk
WEDNESDAY 190501
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
300 meter Run
20 Kettlebell Swings (32/24)
10 Strict Pull-ups
TUESDAY 190430
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Thruster 3-3-3-3-3
WORK CAPACITY:
10 minute EMOM
10 Calorie Row
Max Burpees Box Jump (24/20)
In Time Remaining
MONDAY 190429
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds for time of:
5 Deadlifts (275/185)
5 Strict Handstand Push-ups
25 Double-Unders
SATURDAY 190427
CONDITIONING:
Coaches Choice
WORK CAPACITY:
Every 4:00 minutes for 32:00 minutes
400 meter Run
FRIDAY 190426
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
“Tommy V’
For Time:
21 Thrusters (115/75)
12 Rope Climbs
15 Thrusters (115/75)
9 Rope Climbs
9 Thrusters (115/75)
6 Rope Climbs
THURSDAY 190425
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
3 Knees to Elbows
15 Calorie Row
6 Knees to Elbows
15 Calorie Row
9 Knees to Elbows
15 Calorie Row
12 Knees to Elbows
15 Calorie Row
15 Knees to Elbows
15 Calorie Row
18 Knees to Elbows
15 Calorie Row
21 Knees to Elbows
WEDNESDAY 190424
CONDITIONING:
Run 400 meters or Bike 1000 meters
STRENGTH:
Power Snatch 1-1-1-1-1
WORK CAPACITY:
2 Rounds for time of:
40 Double-Unders
20 Dumbbell Snatch (50/35)
TUESDAY 190423
CONDITIONING:
Run 400 or Row 500 meters
WORK CAPACITY:
“Frelen”
5 Rounds for time of:
800 meter Run
15 Dumbbell Thrusters (50/35)
15 Pull-ups
MONDAY190422
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
