CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time of:
30 Wall-Balls (20/14)
30 Box Jumps (24/20)
WEDNESDAY 191204
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Front Squat 55%x5, 65%x5, 75%x5+
Work up to 75% of your 1RM and perform one set max reps @ 75%
WORK CAPACITY:
AMRAP in 6 minutes of:
500 meter Row
30 Front Squats (165/110)
Max distance row in time remaining
TUESDAY 191203
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
600 meter Run
15 Chest to Bar Pull-ups
20 Hang Power Cleans (135/95)
15 Chest to Bar Pull-ups
20 Hang Power Cleans (135/95)
15 Chest to Bar Pull-ups
600 meter Run
MONDAY 191202
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Strict Press 55%x5, 65%x5, 75%x5+
Work up to 75% of your 1RM and perform one set max reps @ 75%
WORK CAPACITY:
AMRAP in 7 minutes of:
10 Sumo Deadlift High Pull (95/65)
10 Strict Press (95/65)
SATURDAY 191130
CONDITIONING:
Coaches Choice
STRENGTH:
Bench Press 1-1-1-1-1
WORK CAPACITY:
AMRAP in 10 minutes of:
100 meter Run
10 Burpees
10 Bench Press (95/65)
FRIDAY 191129
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 15 minutes of:
5 Dumbbell Push Jerk (50/35)
7 Box Jumps (24/20)
THURSDAY 191128
CONDITIONING:
Coaches Choice:
WORK CAPACITY:
With a partner for time:
100 Overhead Lunges (45/35)
100 Pull-ups
100 Overhead Lunges (45/35)
100 Kettlebell Swings (24/16)
100 Overhead Lunges (45/35)
100 Push-ups
100 Overhead Lunges (45/35)
WEDNESDAY 191127
CONDITIONING:
Row 500 meters
STRENGTH:
Deadlift 1-1-1-1-1
WORK CAPACITY:
AMRAP in 8 minutes of:
30 Double Unders
15 Toes to Bar
10 Deadlifts (155/105)
TUESDAY 191126
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
7 Rounds for time of:
7 Power Cleans (95/65)
7 Thrusters (95/65)
7 Bar Facing Burpees
MONDAY 191125
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Back Squat 1-1-1-1-1
WORK CAPACITY:
In one set for time:
25 Back Squats @ 85% of 1RM
SATURDAY 191123
CONDITIONING:
Athletes Choice
WORK CAPACITY:
“Helen meets Grace”
For time:
3 Rounds of:
400 meter Run
21 Kettlebell Swings (24/16)
12 Pull-ups
*into*
30 Clean and Jerks (135/95)
FRIDAY 191122
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Snatch 1-1-1-1-1
WORK CAPACITY:
AMRAP in 6 minutes of:
Squat Snatch (165/110)
THURSDAY 191121
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
4 Rounds for time of:
400 meter Run
50 Walking Lunges
WEDNESDAY 191120
CONDITIONING:
Run 400 meters or Row 1000 meters
STRENGTH:
Front Squat 1-1-1-1-1
WORK CAPACITY:
3 Rounds for time of:
21 Dumbbell Thrusters (50/35)
15 Burpees
TUESDAY 191119
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
12 Muscle Ups
36 Kettlebell Swings (24/16)
MONDAY 191118
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
SATURDAY 191115
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 12 minutes of:
3 Weighted Pull-ups (50/35)
6 Push-ups
9 Dumbbell Squats (50/35)
FRIDAY 191114
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time of:
30 Dumbbell Snatch (50/35)
30 Toes to Bar
THURSDAY 191113
CONDITIONING:
Row 1000 meters or Bike 50 Calories
WORK CAPACITY:
50-40-30-20-10 reps for time of:
Calorie Row
Thrusters (45/35)
WEDNESDAY 191112
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)
