CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time of:
60 Double-Unders
40 Sit-ups
20 Dumbbell Snatch (50/35)
MONDAY 190527
CONDITIONING:
Athletes Choice
WORK CAPACITY:
“Murph”
For time:
1 mile Run
100 Push-ups
200 Push-ups
300 Squats
1 mile Run
SATURDAY 190525
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
100 Double-Unders
50 Wall-Balls (20/14)
25 Hang Power Cleans (205/135)
50 Wall-Balls (20/14)
100 Double-Unders
FRIDAY 190524
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
5 Rounds for time of:
400 meter Run
15 Dumbbell Push Press (50/35)
THURSDAY 190523
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 14 minutes of:
7 Box Jumps (36/30)
14 Kettlebell Swing (32/24)
WEDNESDAY 190522
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Front Squat 1-1-1-1-1
WORK CAPACITY:
2 Rounds for time of:
50 Front Squats (45/35)
20 Pull-ups
TUESDAY 190521
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 12 minutes of:
9 Bar Facing Burpees
6 Handstand Push-ups
3 Deadlifts (315/205)
MONDAY 190520
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
15 Power Snatch (95/65)
15 Thrusters (95/65)
800 meter Run
SATURDAY 190518
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 16 minutes of:
16 Front Rack Lunges (50/35)
16 Lateral Burpees Over Dumbbell
FRIDAY 190517
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
50 Double-Unders
15 Push Press (75/55)
10 Toes to Bar
THURSDAY 190516
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
1000 meter Row
50 Wall-Ball (20/14)
5 Wall-Walks
40 Wall-Ball (20/14)
4 Wall-Walks
30 Wall-Ball (20/14)
3 Wall-Walks
20 Wall-Ball (20/14)
2 Wall-Walks
10 Wall-Ball (20/14)
1 Wall-Walk
WEDNESDAY 190515
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)
