CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For time:
21 Bar Facing Burpees
7 Power Cleans (225/155)
18 Bar Facing Burpees
6 Power Cleans (225/155)
15 Bar Facing Burpees
5 Power Cleans (225/155)
MONDAY 200113
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Press 65%x2, 75%x2, 85%x2+
Work up to 85% of your 1RM and perform one set max reps @ 85%
WORK CAPACITY:
Every 2 minutes until failure
10 Calorie Row
5 Strict Press (95/65)
Add 5 Press each round
SATURDAY 200111
CONDITIONING:
Coaches Choice
STRENGTH:
Overhead Squat 3-3-3-3-3
WORK CAPACITY:
AMRAP in 5 minutes of:
6 Overhead Squats (135/95)
8/5 Calorie Bike
FRIDAY 200110
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
100 meter Run
10 Burpees
10 Kettlebell Snatch Left Arm (24/16)
10 Kettlebell Snatch Right Arm (24/16)
THURSDAY 200109
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Deadlift 60%x3, 70%x3, 80%x3+
Work up to 80% of your 1RM and perform one set max reps @ 80%
WORK CAPACITY:
5 Rounds for time of:
5 Deadlifts (275/185)
50 Double Unders
WEDNESDAY 200108
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For time:
40 Calorie Row
12-9-6
Dumbbell Burpee Box Step Over (50/35)
24-18-12
Toes to Bar
40 Calorie Row
TUESDAY 200107
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Bench Press 60%x3, 70%x3, 80%x3+
Work up to 80% of your 1RM and perform one set max reps @ 80%
WORK CAPACITY:
21-15-9 Reps for time of:
Bench Press (155/105)
Squat Clean (155/105)
MONDAY 200106
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
“Helen”
3 Rounds for time of:
400 meter Run
21 Kettlebell Swings (24/16)
12 Pull-ups
SATURDAY 200104
CONDITIONING:
Coaches Choice
STRENGTH:
Hang Clean 3-3-3-3-3
WORK CAPACITY:
21-15-9 Reps for time of:
Dumbbell Hang Squat Cleans (50/35)
Handstand Push-ups
FRIDAY 200103
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
