CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
4 Rounds for time of:
500 meter Row
100 Double-Unders
400 meter Run
MONDAY190805
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
“Mary”
AMRAP in 20 minutes of:
5 Handstand Push-ups
10 Single-Leg Squats, Alternating
15 Pull-ups
SATURDY 190803
CONDITIONING:
Coaches Choice
WORK CAPACITY:
10 Rounds for time of:
100 meter Run
5 Push Jerks (185/125)
FRIDAY 190802
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 12 minutes of:
9 Deadlifts (155/105)
6 Burpees
3 Power Cleans (155/105)
TURSDAY 190801
CONDITIONING:
Row 500 meters
WORK CAPACITY:
For Time:
1000 meter Row
Into
3 Rounds
50 Wall-Ball (20/14)
50 Sit-ups
Into
1000 meter Row
WEDNESDAY 190731
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Overhead Squat 1-1-1-1-1
WORK CAPACITY:
3 Rounds for time of:
48 Double-Unders
24 Dumbbell Snatch (50/35)
12 Dumbbell Overhead Squats (50/35)
TUESDAY190730
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
9-7-5 Reps for time of:
Front Squat (225/155)
Bar Muscle ups
MONDAY 190729
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
10 Handstand Push-ups
10 Devils Press (50/35)
200 meter Run
SATURDAY 190727
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For time:
64 Pull-ups
8 Overhead Squats (205/135)
FRIDAY 190726
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For time:
60 Alternating Single-leg Squats
50 Wall-Balls (20/14)
40 Box Jumps (24/20)
30 Deadlifts (185/125)
20 Power Cleans (185/125)
10 Front Squats (185/125)
THURSDAY 190725
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Work up to a heavy complex of:
Push Jerk + Split Jerk
WORK CAPACITY:
For Time:
20 Calorie Bike
20 Alternating Split Jerks (135/95)
20 Burpees
WENDESDAY 190724
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.
