CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Push Press 5-5-5-5-5
WORK CAPACITY:
3 Minutes of Rowing
3 Minutes of Push Presses (115/80)
No rest between exercises
Score is calories rowed and reps completed
WEDNESDAY 190710
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds for time of:
1 Power Snatch
3 Overhead Squats (185/125)
TUESDAY 190709
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
“Double Grace”
For Time:
60 Clean and Jerks (135/95)
MONDAY 190708
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 14 minutes of:
100 meter Run
10 Wall-Balls (20/14)
10 Push-ups
SATURDAY 190706
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
“Josh”
For time:
21 Overhead Squats (95/65)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups
If you can’t make it to the gym @ 8 or 9 AM
“Loredo”
6 Rounds
24 Squats
24 Push-ups
24 Walking Lunges
Run 400 meters
FRIDAY 190705
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
“Randy”
75 Power Snatches (75/55)
If you can’t make it to the gym @ 8 or 9 AM
“Rene”
7 Rounds
400 meter run
21 Walking lunges
15 pull-ups
9 Burpees
THURSDAY 190704
CONDITIONING:
Athletes Choice
WORK CAPACITY:
“Riley”
For time:
1.5 Mile Run
150 Burpees
1.5 Mile Run
*if you’ve got body armor or a weight vest wear it
OR
“Griff”
800 meter run
400 meter backwards
800 meter run
400 meter backwards
WEDNESDAY 190703
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
“Coe”
10 Rounds for time of:
10 Thrusters (95/65)
10 Ring Push-ups
TUESDAY 190702
CONDITIONING:
Run 400 meters Row 500 meters
WORK CAPACITY:
“Ryan”
5 Rounds for time of:
7 Muscle Ups
21 Burpees
MONDAY 190701
CONDITIONING:
Run 400 meters or Bike 25 calories
WORK CAPACITY:
“Hot Shots 19”
6 Rounds for time of:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
Run 400 meters
SATURDAY 190629
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For time:
800 meter Farmers Carry (50/35)
80 Push-ups
80 Sit-ups
8 Rope Climbs
FRIDAY 190628
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
3 Rounds for time of:
400 meter Run
500 meter Row
50 Overhead Walking Lunges (45/35)
THURSDAY 190627
CONDITIONING:
Row 500 meters or Bike 25 calories
WORK CAPACITY:
5 Rounds for time of:
40 Double-Unders
30 Box Jumps (24/20)
20 Kettlebell Swings (24/16)
WEDNESDAY 190626
CONDITIONING:
Row 500 meters or Bike 25 Calories
WORK CAPACITY:
AMRAP in 25 minutes of:
25 Thrusters (45/35)
25 Burpees
25 Sumo Deadlift High Pull (45/35)
TUESDAY 190625
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
