CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For Time:
10 Strict Pull-ups
20 Push-ups
30 Squats
1200 meter Run
15 Strict Pull-ups
30 Push-ups
45 Squats
800 meter Run
20 Strict Pull-ups
40 Push-ups
60 Squats
400 meter Run
TUESDAY 190514
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Strict Press 1-1-1-1-1
WORK CAPACITY:
5 Rounds for time of:
9 Deadlifts (135/95)
6 Squat Cleans
3 Thrusters
MONDAY 190513
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
50 Double-Unders
10 Power Snatch (135/95)
50 Double-Unders
10 Bar Facing Burpees
SATURDAY 190511
CONDITIONING:
Coaches Choice
WORK CAPACITY:
4 Rounds for time of:
20 Hang Power Cleans (135/95)
800 meter Run
FRIDAY 190510
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
21 Back Squats (135/95)
2 Rope Climbs
THURSDAY 190509
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
