CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
For time:
1000 meter Row
100 Double-Unders
50 Calorie Bike
100 Double-Unders
1000 meter Row
THURSDAY 191024
CONDITIONING:
Run 800 meters
WORK CAPACITY:
5 Rounds for time of:
200 meter Run
10 Dumbbell Box Step-ups (24/20) (50/35)
5 Devils Press (50/35)
WEDNESDAY 191023
CONDITIONING:
Row 1000 meters
STRENGTH:
In 10 minutes find your
3 Rep Max Power clean
*Then*
Every 30 seconds for 20 rounds
1 Power Clean
*Use your 3 Rep Max weight*
TUESDAY 191022
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
15 Bar Facing Burpees
6 Overhead Squats (155/105)
2 Muscle Ups
MONDAY 191021
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
5 Squat Cleans (135/95)
10 Handstand Push-ups
15 Air Squats
SATURDAY 191019
CONDITIONING:
Athletes Choice
WORK CAPACITY:
20.2
AMRAP in 20 minutes of:
4 Dumbbell Thrusters (50/35)
6 Toes to Bar
24 Double-Unders
FRIDAY 191018
CONDITIONING:
Coaches Choice
WORK CAPACITY:
4 Rounds of Tabata Row, Bike, Ski Erg or
other mono-structural exercise
* Choose one, or mix and match
Rest 5 min between rounds *
THURSDAY 191017
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
4 Rounds for time of:
15 Box Jumps (36/30)
400 meter Run
WEDNESDAY 191016
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 12 minutes of:
50 Double-Unders
10 Front Squats (135/95)
10 Handstand Push-ups
TUESDAY 191015
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For Time:
15 Clean and Jerks (185/125)
15 Squat Snatch (185/125)
MONDAY 191014
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For Time:
50 Pull-ups
50 Kettlebell Swings (24/16)
50 Calorie Row
50 Kettlebell Swings (24/16)
50 Pull-ups
SATURDAY 191013
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
