CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
9 Deadlifts (275/185)
3 Wall Climbs
THURSDAY 190606
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
50 Pull-ups
200 Squats
75 Push-ups
WEDNESDAY 190605
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
EMOM x 30 minutes of:
1 Power Clean and Jerk
TUESDAY 190604
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
400 meter Run
30 Calorie Row
20 Toes to Bar
MONDAY 190603
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of
50 Double-Unders
12 One Arm Overhead Squats (50/35)
9 Dumbbell Snatch (50/35)
SATURDAY 190601
Congrats Genise another Valor baby!
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 12 minutes of:
6 Pull-ups
5 Burpees
4 Hang Power Cleans (135/95)
3 Thrusters (135/95)
FRIDAY 190531
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
1200 meter Run
30 Back Squats (185/125)
800 meter Run
20 Back Squats (185/125)
400 meter Run
10 Back Squats (185/125)
THURSDAY 190530
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
EMOM for 30 minutes
1 Hang Power Snatch
WEDNESDAY 190529
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds for time of:
5 Front Squats (155/105)
5 Push Jerks (155/105)
5 Strict Handstand Push-ups
TUESDAY 190528
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
