CONDITIONING:
Row 500 meters or Bike 25 calories
STRENGTH:
Squat Clean 1-1-1-1-1
WORK CAPACITY:
15-12-9 Reps for time of:
Hang Squat Cleans (135/95)
Chest to Bar Pull-ups
MONDAY 190624
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
7 2-minute rounds of:
200 meter Run
Jerks, max reps (205/135)
SATURDAY 190622
CONDITIONING:
Coaches Choice
WORK CAPACITY:
“Donny”
21-15-9-9-15-21 Reps for time of:
Deadlift (225/155)
Burpee
FRIDAY 190621
CONDITIONING:
Row 500 meters or Bike 25 Calories
WORK CAPACITY:
4 Rounds for time of:
8 Squat Cleans (185/125)
16 Calorie Row
24 Toes to Bar
THURSDAY 190620
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
8 Rounds for time of:
100 meters Run
8 Bench Press (135/95)
WEDNESDAY 190619
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For time:
50 Box Jumps (24/20)
25 Handstand Push-ups
40 Box Jumps (24/20)
20 Handstand Push-ups
30 Box Jumps (24/20)
15 Handstand Push-ups
20 Box Jumps (24/20)
10 Handstand Push-ups
10 Box Jumps (24/20)
5 Handstand Push-ups
TUESDAY 190618
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
4 Rounds for time of:
400 meter Run
10 Kettlebell Snatch Right Arm (24/16)
10 Kettlebell Snatch Left Arm (24/16)
5 Muscle-Ups
MONDAY 190617
CONDITIONING:
Run 400 meters or row 500 meters
STRENGTH:
Back Squat 2-2-2-2-2
WORK CAPACITY:
AMRAP in 7 minutes of:
20 Back Squats (135/95)
20 Back Squats (185/125)
20 Back Squats (225/155)
SATURDAY 190615
CONDITIONING:
Coaches Choice
WORK CAPACITY:
With a partner for time:
150 Kettlebell Swings (24/16)
150 Goblet Squats (24/16)
150 Push-ups
150 Wall-Balls (20/14)
FRIDAY 190514
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
10 Squat Snatch (155/105)
30 Calorie Row
50 Pistols
30 Calorie Row
10 Squat Snatch (155/105)
THURSDAY 190513
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
21-18-15-12-9-6-3 Reps for time of:
Hang Power Cleans (115/80)
Push Jerks
Sit-ups
WEDNESDAY 190512
CONDITIONING:
Run 800 meters
WORK CAPACITY:
“Nicole”
AMRAP in 20 minutes of:
400 meter Run
Max Strict Pull-ups
TUESDAY 190611
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Bench Press 2-2-2-2-2
WORK CAPACITY:
21-15-9 reps for time of:
Dumbbell Bench Press (50/35)
Toes to Bar
MONDAY 190610
CONDITIONING:
50 Calorie Row
-into-
5 minutes of Double Under practice
WORK CAPACITY:
3 Rounds for time of:
50 Calorie Row
150 Double-Unders
50 Walking Lunges
SATURDAY 190608
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Dumbbell Thrusters (50/35)
200 meter Run
20 Burpee Box Jumps (24/20)
200 meter Run
FRIDAY 190607
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)
