CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
“Cement Mixer”
Every 3 minutes for 7 rounds complete:
400 meter Run
12 Toes to Bar
TUESDAY 190723
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For time:
50 Snatches (155/105)
MONDAY 190722
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
30 Calorie Row
30 Walking Lunges
15 Front Squats (155/105)
SATURDAY 190720
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For time:
120 Double-Unders
60 Chest to Bar Pull-ups
60 Hang Power Cleans (115/80)
120 Double-Unders
FRIDAY 190719
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For Time:
60 Push-ups
50 Ring Dips
40 Handstand Push-ups
30 Bench Press (155/105)
20 Push Jerk (155/105)
10 Push Press (155/105)
THURSDAY 190718
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
2 Rounds for time:
Run 1 mile
100 Sit-ups
WEDNESDAY 190717
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
5 rounds for time of:
5 Deadlifts (275/185)
10 Lateral Burpees over the Bar
TUESDAY 190716
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For Time:
200 meter Run
20 Hang Power Snatch (95/65)
200 meter Run
20 Push Press (95/65)
200 meter Run
20 Hang Power Snatch (95/65)
200 meter Run
20 Push Press (95/65)
200 meter Run
MONDAY 190715
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able.
SATURDAY 190713
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 10 minutes of:
5 Box Jumps (30/24)
3 Squat Cleans (225/155)
FRIDAY 190712
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
27-21-15-9 Reps for time of:
Dumbbell Burpees (50/35)
Toes to Bar
THURSDAY 190711
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
