CONDITIONING:
Coaches Choice
WORK CAPACITY:
In teams of 2 complete
50 Rounds for time:
3 Burpees
2 Handstand Push-ups
1 Power Clean (225/155)
*alternate each round
FRIDAY 191220
CONDITIONING:
Row 500 meters or Bike 30 calories
STRENGTH:
Overhead Squat 5-5-5-5-5
WORK CAPACITY:
For Time:
7 Hang Snatch (165/110)
7 Power Snatch
7 Squat Snatch
THURSDAY 191219
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
Death by:
10-meter Shuttle Sprints
* Sprint 10 meters in minute 1, 20 meters in minute 2 etc…
WEDNESDAY 191218
CONDITIONING:
Row 500 meters
STRENGTH:
Deadlift 55%x5, 65%x5, 75%x5+
Work up to 75% of your 1RM and perform one set max reps @ 75%
WORK CAPACITY:
For Time:
100 Double Unders
25 Pull-ups
25 Deadlifts (185/125)
50 Box Jump Overs (24/20)
TUESDAY 191217
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 1-minute rounds of:
25 Air Squats
Max rep Clean and Jerk (155/105)
*rest 2 minutes*
MONDAY 191216
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Bench Press 55%x5, 65%x5, 75%x5+
Work up to 75% of your 1RM and perform one set max reps @ 75%
WORK CAPACITY:
3 Rounds for max reps of:
Max Bodyweight Bench Press
Max Toes to Bar
Rest 2 minutes
SATURDAY 191214
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"Gregory Alia"
4 Rounds For Time:
23 Russian Kettlebell Swings (24/16)
23 Box Jumps
23 Sit-ups
23 Dumbbell Snatch (35/25)
23 Goblet Squats (24/16)
23 Double Unders
23 Medicine Ball Cleans
Then:
186 second (3:06) Plank Hold
FRIDAY 191213
CONDITIONING:
Row 500 meters
WORK CAPACITY:
6 Rounds of:
Max Distance Row in 2 minutes
Rest 2 minutes
THURSDAY 191212
CONDITIONING:
Row 500 meters or Bike 30 calories
STRENGTH:
Back Squat 55%x5, 65%x5, 75%x5+
Work up to 75% of your 1RM and perform one set max reps @ 75%
WORK CAPACITY:
3 Rounds for time of:
80 Double Unders
40 Air Squats
WEDNESDAY 191211
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
200 meter Run
100 meter Farmers Carry (50/35)
20 Dumbbell Front Squat (50/35)
TUESDAY 191210
CONDITIONING:
Row 500 meters or Bike 30 calories
STRENGTH:
Jerk 3-3-3-3-3
WORK CAPACITY:
AMRAP in 10 minutes of:
5 Push Jerks (155/105)
10 Toes to Bar
MONDAY 191209
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
“Jackie”
For time:
1000 meter Row
50 Thrusters (45)
30 Pull-ups
SATURDAY 191207
CONDITIONING:
Coaches Choice
WORK CAPACITY:
In teams of 2, AMRAP 30:
100 meter Run, 1 Bar Facing Burpee
100 meter Run, 2 Bar Facing Burpees
100 meter Run, 3 Bar Facing Burpees
etc…
FRIDAY 191106
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Hang Snatch 3-3-3-3-3
WORK CAPACITY:
4 Rounds for time of:
16 Dumbbell Snatch (50/35)
12 Toes to Bar
THURSDAY 191205
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)
