CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
120 Double Unders
60 Chest to Bar Pull-ups
60 Power Snatches (95/65)
120 Double Unders
THURSDAY 200102
CONDITIONING:
Row 1000 meters
STRENGTH:
Back Squat 60%x3, 70%x3, 80%x3+
Work up to 80% of your 1RM and perform one set max reps @ 80%
WORK CAPACITY:
3 Rounds for time of:
250 meter Row
20 Back Rack Lunges (135/95)
WEDNESDAY 200101
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time of:
20 Kettlebell Swings (32/24)
20 Burpees
TUESDAY 191231
CONDITIONING:
Coaches Choice
WORK CAPACITY:
“The Chief”
For 5 cycles
AMRAP in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 minute between cycles
MONDAY 191230
CONDITIONING:
Row 500 meters or Bike 30 calories
STRENGTH:
Push Press 5-5-5-5-5
WORK CAPACITY:
50-40-30-20-10 reps for time of:
Med-Ball Cleans (20/14)
Push Press Wall-Ball Shot
SATURDAY 191228
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 16 minutes of:
2 Dumbbell Devil Press (50/35)
2 Alternating Dumbbell Step-Ups (50/35 | 24/20)
4 Dumbbell Devil Press (50/35)
4 Alternating Dumbbell Step-Ups (50/35 | 24/20)
6 Dumbbell Devil Press (50/35)
6 Alternating Dumbbell Step-Ups (50/35 | 24/20)
Etc…
FRIDAY 191227
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Front Squat 60%x3, 70%x3, 80%x3+
Work up to 80% of your 1RM and perform one set max reps @ 80%
WORK CAPACITY:
For Time:
50 Double Unders
15 Front Squats (155/105)
50 Double Unders
12 Front Squats
50 Double Unders
9 Front Squats
THURSDAY 191226
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
EMOM for 30 minutes:
Minute 1: 10 Toes to Bar
Minute 2: 12 Burpee Box Jumps (24/20)
Minute 3: 15/12 Calorie Row
WEDNESDAY 191225
Merry Christmas!
TUESDAY 191224
CONDITIONING:
Coaches Choice
WORK CAPACITY:
“12 Bars of Christmas”
(95/65)
1 Deadlift
2 Hang Power Cleans
3 Front Squat
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatch
11 Overhead Squat
12 Sumo-deadlift High Pulls
MONDAY 191223
CONDITIONING:
Row 500 meters or Bike 30 calories
STRENGTH:
Press 60%x3, 70%x3, 80%x3+
Work up to 80% of your 1RM and perform one set max reps @ 80%
WORK CAPACITY:
For Time:
20 Chest to Bar Pull-ups
30 Toes to Bar
40 Pull-ups
30 Toes to Bar
20 Chest to Bar Pull-ups
SATURDAY 191221
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
