CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Back Squat 70%x1, 80%x1, 90%x1+
Work up to 90% of your 1RM and perform one set max reps @ 90%
WORK CAPACITY:
2 Rounds for time of:
50 Air Squats
400 meter Run
TUESDAY 200211
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
3 Rounds for time of:
100 Double Unders
20 Bar Facing Burpees
10 Power Cleans
Round 1: (185/135)
Round 2 (225/155)
Round 3: (245/165)
MONDAY 200210
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Push Press 3-3-3-3-3
WORK CAPACITY:
2 Rounds for time of:
25/18 Calorie Bike
20 Box Jumps (24/20)
15 Dumbbell Push Press (50/35)
*Rest 3 minutes*
SATURDAY 200208
CONDITIONING:
Coaches Choice
STRENGTH:
Every 2 minutes for 6 rounds of:
2 Power Snatch
3 Overhead Squats
WORK CAPACITY:
3 Rounds for time of:
5 Squat Snatch (135/95)
100 meter Run
5 Squat Snatch (135/95)
Rest 2 minutes
FRIDAY 200207
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
3 Rounds for time of:
30 Kettlebell Swings (24/16)
30 Burpees
120 Double-Unders
THURSDAY 200206
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Front Squat 70%x1, 80%x1, 90%x1+
Work up to 90% of your 1RM and perform one set max reps @ 90%
WORK CAPACITY:
AMRAP in 10 minutes of:
5 Front Squats (185/125)
10 Toes to Bar
WEDNESDAY 200205
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 25 minutes of:
10 Power Cleans (155/105)
15 Box Jumps (24/20)
20 Calorie Row
TUESDAY 200204
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Press 70%x1, 80%x1, 90%x1+
Work up to 90% of your 1RM and perform one set max reps @ 90%
WORK CAPACITY:
5 Rounds for time of:
5 Press (95/65)
10 Push Press
15 Push Jerk
MONDAY 200203
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
SATURDAY 200201
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 20 minutes of:
60 Double Unders
20 Single Arm Dumbbell Lunge (50/35)
20 Single Arm Dumbbell Clean and Jerk (50/35)
FRIDAY 200131
CONDITIONING:
Row 500 meters or Bike 30 Calories
STRENGTH:
Overhead Squat 2-2-2-2-2
WORK CAPACITY:
For Time:
75 Sit-ups
75 Overhead Squats (75/55)
75 Calorie Row
THRUSDAY 200130
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
10 Burpee Pull-ups
15 Hang Power Cleans (135/95)
200 meter Run
WEDNESDAY 200129
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Deadlift 65%x2, 75%x2, 85%x2+
Work up to 85% of your 1RM and perform one set max reps @ 85%
WORK CAPACITY:
21-15-9 reps for time of:
Deadlift (135/95)
Push Press (135/95)
TUESDAY 200128
CONDITIONING:
Row 500 meters or Bike 30 Calories
WORK CAPACITY:
For Time:
150 Wall-Balls (20/14)
75 Toes to Bar
*Break it up however you please
MONDAY 200127
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Bench Press 65%x2, 75%x2, 85%x2+
Work up to 85% of your 1RM and perform one set max reps @ 85%
WORK CAPACITY:
AMRAP in 10 minutes of
5 Bench Press (155/105)
7 Box Jumps (30/24)
SATURDAY 200125
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)
