Workout of the Day
We will be starting a strength cycle at the beginning of December. To make sure everyone has some current numbers to work with we will spend the next couple weeks maxing out those lifts.
CONDITIONING:
STRENGTH:
Press 1-1-1-1-1
WORK CAPACITY
AMRAP in 6 minutes of:
60 Double Unders
40 Air Squats
20 Handstand Push-ups
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 12 minutes of:
3 Weighted Pull-ups (50/35)
6 Push-ups
9 Dumbbell Squats (50/35)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
30 Dumbbell Snatch (50/35)
30 Toes to Bar
CONDITIONING:
Row 1000 meters or Bike 50 Calories
WORK CAPACITY:
50-40-30-20-10 reps for time of:
Calorie Row
Thrusters (45/35)
CONDITIONING:
Row 1000 meters or Bike 50 calories
WORK CAPACITY:
3 Rounds for time of:
100 Double Unders
21 Pull-ups
12 Deadlifts (225/155)
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Bench Press 5-5-5-5-5
WORK CAPACITY:
AMRAP in 7 minutes of:
7 Bench Press (155/105)
14 Sit-ups
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
“Klepto”
4 Rounds for time of:
27 Box Jumps (24/20)
20 Burpees
11 Squat Cleans (145/100)
CONDITIONING:
Athletes Choice
WORK CAPACITY:
“20.5”
For time, partitioned any way
40 Muscle Ups
80 Calorie Row
120 Wall-Balls (20/14)
*20 minute time cap
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
3 Rounds for time of:
60 Double Unders
30 Ball-Slams (20/15)
30 Russian Twists (20/15)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Intervals each for time of:
200 meter Run
15 Push Jerks (135/95)
200 meter Run
*Rest 4 minutes between each
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For time:
30 Calorie Row
30 Dumbbell Box Step Overs (50/35) (24/20)
30 Strict Handstand Push-ups
30 Dumbbell Walking Lunge Steps (50/35)
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)
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
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
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
Accumulate 300 calories in any aerobic exercise.
Row, Bike, Ski, Run
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
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
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
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
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.
