CONDITIONING:
Athletes Choice
WORK CAPACITY:
“20.1”
10 Rounds for time of:
8 Ground to Overhead (95/65)
10 Bar Facing Burpees
*15 minute time cap*
FRIDAY 191012
CONDITIONING:
Coaches Choice
WORK CAPACITY:
In teams of 2:
10,000 meter Row
Switch every 250 meters
THURSDAY 191010
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
Every 7 minutes for 21 minutes:
1200 meter Run
Max Clean and Jerks (155/105)
WEDNESDAY 191009
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
2 Rounds for time:
30 Thrusters (95/65)
20 Bar Facing Burpees
30 Wall-Balls (20/14)
*Rest 2 minutes*
TUESDAY 191008
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Deadlift 3-3-3-3-3
WORK CAPACITY:
3 Rounds for time of:
20 Deadlifts (135/95)
15 Push-ups
MONDAY 191006
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 12 minutes of:
10 Hang Power Cleans (135/95)
10 Chest to Bar Pull-ups
15 Box Jumps (24/20)
SATURDAY 191005
CONDITIONING:
Coaches Choice
WORK CAPACITY:
1-2-3-4-5-6-7-8-9-10 Reps for time of:
Thruster (115/80)
Handstand Push-up
FRIDAY 191004
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
5 Rounds for time of:
50ft Overhead Walking Lunge (45/35)
21 Burpees
THURSDAY 191003
CONDITIONING:
Run 800 metes or Row 1000 meters
WORK CAPACITY:
2 Rounds for time of:
40 Calorie Row
30 Toes to Bar
20 Dumbbell Snatch (50/35)
10 Strict Pull-ups
WEDNESDAY 191002
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
