CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
4 Rounds for time of:
10 Front Squats (155/105)
20 Sit-ups
10 Overhead Squats (155/105)
20 Sit-ups
MONDAY 190902
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
12 Bar Muscle-ups
16 Push Jerk (155/105)
20 Bar Facing Burpees
SATURDAY 190831
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For time:
1600 meter Run
50 Wall-Balls (20/14)
800 meter Run
35 Wall-Balls (20/14)
400 meter Run
20 Wall-Balls (20/14)
FRIDAY 190830
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
3 Rounds for time of:
30 Calorie Row
30 Kettlebell Swings (32/24)
THURSDAY 190829
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 1-minute rounds of:
25 Squats
Max Rep Push Jerk (185/125)
*Rest 2 minutes between rounds
WEDNESDAY 190828
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
30-25-20-15-10 Reps for time of:
Burpees
Box Jump Overs (24/20)
Toes to Bar
TUESDAY 190827
CONDITIONING:
Row 500 meters or Bike 25 Calories
STRENGTH:
Thruster/ Push Press/ Push Jerk/ Split Jerk
1-1-1-1-1
WORK CAPACITY:
For Time:
50 Dumbell Clusters (50/35)
MONDAY 190826
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 6 minutes of:
30 Double-Unders
10 Dumbbell Snatch (50/35)
5 Chest to Bar Pull-ups
*Rest 3 minutes and repeat
SATURDAY 190823
CONDITIONOING:
Coaches Choice
WORK CAPACITY:
AMRAP in 12 minutes of:
8 Thrusters (115/80)
10 Toes to Bar
12 Box Jumps (24/20)
FRIDAY 190822
CONDITIONOING:
Row 1000 meters or Bike 50 cals
WORK CAPACITY:
10 Rounds for time of:
9 Deadlifts (155/105)
6 Hang Power Cleans
3 Push Jerks
THURSDAY 190821
CONDITIONING:
Run 800 meters
WORK CAPACITY:
3 Rounds for time of:
300 meter Run
12 Squat Snatch (75/55)
24 Push-ups
WEDNESDAY 190820
CONDITIONOING:
Row 1000 Meters or Bike 50 Calories
WORK CAPACITY:
For time:
20/15 Cal Bike
35/25 Cal Row
50 Wallballs (20/14)
* Rest 2 min *
50 Wallballs (20/14)
35/25 Cal Row
20/15 Cal Bike
TUESDAY 190820
CONDITIONOING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
“The Standard”
For Time:
30 Clean and Jerks (135/95)
30 Muscle Ups
30 Snatches (135/95)
MONDAY 190819
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
7 rounds, each for time of:
25 Air Squats
15 Bar facing Burpees
*Rest 2 minutes between each
SATURDAY 190817
CONDITIONING:
Coaches Choice
WORK CAPACITY:
Following the pattern of 2, 4, 6, 8, etc…
Complete as many reps as possible in 12 minutes of:
Deadlifts (275/185)
Strict Handstand Push-ups
FRIDAY 190816
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
