CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of
5 Chest to Bar Pull-ups
10 Wall-Balls (20/14)
15 Kettlebell Swings (24/16)
MONDAY 191104
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
20-15-10-5 Reps for time of:
Power Snatch (115/80)
Bar Facing Burpees
SATURDAY 191002
CONDITIONING:
Athletes Choice
WORK CAPACITY:
“20.4”
For time:
30 Box Jumps(24/20)
15 Clean and Jerk (95/65)
30 Box Jumps(24/20)
15 Clean and Jerk (135/95)
30 Box Jumps(24/20)
10 Clean and Jerk (185/115)
30 Single-Leg Squats
10 Clean and Jerk (225/145)
30 Single-Leg Squats
5 Clean and Jerk (275/175)
30 Single-Leg Squats
5 Clean and Jerk (315/205)
Time cap: 20 minutes
FRIDAY 191101
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
Accumulate 300 calories in any aerobic exercise.
Row, Bike, Ski, Run
THURSDAY 191031
CONDITIONING:
Run 800 metes or Row 1000 meters
WORK CAPACITY:
AMRAP in 12 minutes of:
25 Toes to Bar
50 Calorie Row
100 Overhead Squats (75/55)
50 Box Jumps
25 Toes to Bar
WEDNESDAY 191030
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Push Press 3-3-3-3-3
WORK CAPACITY:
AMRAP in 7 minutes of:
20 Dumbbell Push Press (50/35)
40 Double-Unders
TUESDAY 191029
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
For Time:
10 Calorie Row
1 Bar Muscle-up
10 Calorie Row
2 Bar Muscle-up
10 Calorie Row
3 Bar Muscle-up
10 Calorie Row
4 Bar Muscle-up
10 Calorie Row
5 Bar Muscle-up
10 Calorie Row
6 Bar Muscle-up
10 Calorie Row
7 Bar Muscle-up
10 Calorie Row
8 Bar Muscle-up
191028 MONDAY
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
30 Power Cleans (135/95)
30 Front Squats (135/95)
30 Thrusters (135/95)
100 meter Walking Lunge
SATURDAY 191026
CONDITIONING:
Athletes Choice
WORK CAPACITY:
“20.3”
For time:
21 Deadlifts (225/155)
21 Handstand Push-ups
15 Deadlifts (225/155)
15 Handstand Push-ups
9 Deadlifts (225/155)
9 Handstand Push-ups
21 Deadlifts (315/205)
50-ft. Handstand Walk
15 Deadlifts (315/205)
50-ft. Handstand Walk
9 Deadlifts (315/205)
50-ft. Handstand Walk
Time cap: 9 min.
FRIDAY 191025
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
