CONDITIONING:
Coaches Choice
STRENGTH:
Hang Clean and Jerk 1-1-1-1-1
WORK CAPACITY:
AMRAP 3 minutes x 2
15 Hang Clean and Jerk (155/105)
Max Burpees in time remaining
Rest 4 minutes
FRIDAY 200124
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
4 Rounds For Time:
400 meter Run
30 Pull-ups
100’ Kettlebell Goblet Hold Lunge (32/24)
THURSDAY 200123
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Back Squat 65%x2, 75%x2, 85%x2+
Work up to 85% of your 1RM and perform one set max reps @ 85%
WORK CAPACITY:
For time:
40 Calorie Row
30 Sit-ups
20 Back Squats (225/155)
30 Sit-ups
40 Calorie Row
WEDNESDAY 200122
CONDITIONING:
Row 500 meters or Bike 25 calories
WORK CAPACITY:
“Isabel”
For time:
30 Snatches (135/95)
At the 10 minute mark complete
5 Rounds for time of:
25 Double Unders
5 Overhead Squats (135/95)
TUESDAY 200121
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Push Jerk 2-2-2-2-2
WORK CAPACITY:
AMRAP in 5 minutes of:
20 Burpees
20 Push Jerks (155/105)
MONDAY 200120
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
20 Box Jumps (24/20)
16 Wall-Balls (20/14)
4 Muscle-ups
FRIDAY 200124
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
4 Rounds For Time:
400 meter Run
30 Pull-ups
100’ Kettlebell Goblet Hold Lunge (32/24)
SATURDAY 200118
CONDITIONING:
Coaches Choice
WORK CAPACITY:
With a partner complete
60 Rounds for time of:
3 Dumbbell Thrusters (50/35)
2 Dumbbell Box Step Over (24/20)
1 Devils Press (50/35)
FRIDAY 200117
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Hang Snatch 2-2-2-2-2
WORK CAPACITY:
AMRAP in 5 minutes of:
15 Hang Power Snatches (135/95)
Max Burpee Box Jump Overs
THURSDAY 200116
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For time:
45/35 Calorie Row
21 Toes to Bar
21 Handstand Push-ups
15 Toes to Bar
15 Handstand Push-ups
9 Toes to Bar
9 Handstand Push-ups
45/35 Calorie Row
9 Toes to Bar
9 Handstand Push-ups
15 Toes to Bar
15 Handstand Push-ups
21 Toes to Bar
21 Handstand Push-ups
45/35 Calorie Row
WEDNESDAY 200115
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Front Squat 65%x2, 75%x2, 85%x2+
Work up to 85% of your 1RM and perform one set max reps @ 85%
WORK CAPACITY:
2 Rounds for time of:
50 Front Squats (45/35)
25 Pull-ups
TUESDAY 200114
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
