CONDITIONING:
Run 400 meters
STRENGTH:
Front Squat 3-3-3-3-3
WORK CAPACITY:
For time:
50 Front Squats (45/35)
400 meter Run
50 Front Squats (45/35)
TUESDAY 191001
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3-6-9-12 Reps for time of:
Clean and Jerks (185/125)
Muscle-Ups
MONDAY 190930
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP 14 minutes of:
100 Double-Unders
25 Deadlifts (225/155)
100 Double-Unders
25 Wall-Balls (20/14)
100 Double-Unders
25 Calorie Row
100 Double-Unders
25 Handstand Push-ups
SATURDAY 190928
CONDITIONING:
Coaches Choice
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
FRIDAY 190927
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
40 Double-Unders
10 Power Cleans (135/95)
10 Knees to Elbows
THURSDAY 190926
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
Two Parts in 13 minutes
AMRAP in 8 minutes of:
2-4-6-8 etc…
Wallballs (20/14)
Burpees
*Then with time remaining*
1 Rep Max Snatch
WEDNESDAY 190925
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time of:
400 meter Run
21 Handstand Push-ups
TUESDAY 190924
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for Time:
6 Deadlifts (315/225)
9 Box Jump Overs (24/20)
12 Chest to Bar Pull-ups
MONDAY 190923
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
30-20-10
Calorie Row
Thrusters (95/65)
*Rest 3 minutes*
15-10-5
Snatches (95/65)
Bar Facing Burpees
SATRUDAY 190921
CONDITIONING:
Coaches Choice
WORK CAPACITY:
4 Rounds for time of:
20 Toes to Bar
15 Kettlebell Swings (32/24)
10 Goblet Squats (32/24)
FRIDAY 190920
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
3 Rounds for time of:
800 meter Run
Rest 2 minutes
THURSDAY 190919
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
21-15-9
Calorie Row
Thruster (95/65)
*into
9-15-21
Pull-ups
Bar Facing Burpees
WEDNESDAY 190918
CONDITIONING:
Row 500 meters or Bike 30 Calories
STRENGTH:
Every 3 minutes for 10 rounds:
1 Squat Clean
2 Front Squats
WORK CAPACITY:
For time:
100 Sit-ups
TUESDAY 190917
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
500 meter Row
15 Bench Press (135/95)
MONDAY 190916
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
400 meter Run
15 Hang Squat Clean and Jerk (95/65)
9 Weighted Strict Pull-ups (35/25)
SATURDAY 190914
CONDITIONING:
Coaches Choice
WORK CAPACITY:
As a Team of 2 (You Go I Go)
AMRAP 15
12 Wall-Balls (20/14)
9 Deadlifts (225/155)
6 Lateral Burpees Over Bar
FRIDAY 190913
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
Tabata Dumbbell Hang Squat Clean (50/35)
Rest 1 Minute
Tabata Toes to Bar
Rest 1 Minute
Tabata Dumbbell Hang Squat Clean (50/35)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.
THURSDAY 190912
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
For time:
100 Calorie Row
1000 Meter Run
WEDNESDAY 190911
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
20 Dumbbell Push Jerk (50/35)
50 Double-Unders
20 Dumbbell Box Step Ups (50/24) (35/20)
50 Double-Unders
TUESDAY 190910
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Every 2 minutes of 6 rounds
2 Power Snatch
3 Overhead Squats
*for max weight*
WORK CAPACITY:
AMRAP in 10 minutes of:
9 Overhead Squats (95/65)
9 Box Jump Overs (24/20)
