CONDITIONING:
Run 800 meters
WORK CAPACITY:
4 Rounds for time of:
400 meter Run
14 Toes to Bar
4 Bar Muscle-ups
THURSDAY 190815
CONDITIONING:
Bike 25 calories or Row 500 meters
STRENGTH:
Front Squat 10-10-10-10-10
WORK CAPACITY:
For time:
300 Double-Unders
Every minute perform on the minute
3 Bodyweight Front Squats
WEDNESDAY 190814
CONDITIONING:
Run 400 meters, Row 500 meters
or Bike 25 Calories
WORK CAPACITY:
5 Round for reps of:
1 Minute of Muscle Snatches (75/55)
1 Minute of Overhead Squats (75/55)
1 Minute of Bar Facing Burpees
1 Minute Rest
TUESDAY 190813
CONDITIONING:
Row 500 meters or Bike 25 Calories
WORK CAPACITY:
3 Rounds for time of:
50 Air Squats
30 Bench Press (135/95)
10 Box Step Overs (24/50) (20/35)
MONDAY 190812
CONDITIONING:
Choose one:
Run 800 meters, Row 1000 meters
or, Bike 50 calories
WORK CAPACITY:
4 Rounds for time of:
400 meter Run
20 Dumbbell Hang Clean and Jerk (50/35)
20 Chest to Bar Pull-ups
SATURDAY 190810
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
50 Deadlifts (115/80)
50 Walking Lunges
40 Back Squats (115/80)
40 Toes to Bar
30 Power Cleans (115/80)
30 Burpee Box Jumps (24/20)
20 Thrusters (115/80)
20 Triple-Unders
FRIDAY 190809
CONDITIONING:
Run 400 meters, Row 500 meters or Bike 25 Cals
WORK CAPACITY:
4 Rounds for time of:
400 meter Run
3 Rope Climbs
7 Snatches (185/130)
THURSDAY 190808
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
7 Rounds for time of:
14 Dumbbell Deadlifts (50/35)
14 Alternating Dumbbell Strict Press (50/35)
WEDNESDAY 190807
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
“Ringer 1”
30-20-10
Assault Bike Calories
Toes to Rings
Rest 1 Minutes
“Ringer 2”
15-10-5
Burpees to a target
Overhead Squat (135/95)
TUESDAY 190806
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
