CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For Time:
800 meter Run
*into*
10 Rounds
5 Handstand Push-ups
10 Pistols
*into*
800 meter Run
THURSDAY 200227
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For Time:
1500 meter Row
30 Deadlifts (315/220)
45 Bar Facing Burpees
WEDNESDAY 200226
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Front Squat 1-1-1-1-1
WORK CAPACITY:
AMRAP in 9 minutes of:
30 Double Unders
1 Front Squat (185/125)
30 Double Unders
2 Front Squat (185/125)
30 Double Unders
3 Front Squat (185/125)
etc…
TUESDAY 200225
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 20 minutes of
5 Power Snatches (75/55)
7 Toes to Bar
9 Box Jumps (24/20)
MONDAY 200224
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Press 1-1-1-1-1
WORK CAPACITY:
For time:
1 Mile Run
100 Double Unders
1000 Meter Row
SATURDAY 200222
CONDITIONING:
Coaches Choice
STRENGTH:
Clean and Jerk 1-1-1-1-1
WORK CAPACITY:
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Clean and Jerk (155/105)
FRIDAY 200221
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
60 Double Unders
20 Toes to Bar
10 Squat Snatch (155/105)
THURSDAY 200220
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Deadlift 70%x1, 80%x1, 90%x1+
Work up to 90% of your 1RM and perform one set max reps @ 90%
WORK CAPACITY:
AMRAP in 6 minutes of:
3 Bar Facing Burpees
3 Deadlifts (225/155)
6 Bar Facing Burpees
6 Deadlifts (225/155)
9 Bar Facing Burpees
9 Deadlifts (225/155)
Etc…
WEDNESDAY 200219
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Wall-Balls (20/14)
20 Dumbbell Snatch (50/35)
20 Box Jumps (24/20)
20 Single Arm Push Press (50/35)
20/ 15 Calorie Row
TUESDAY 200218
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Bench Press 70%x1, 80%x1, 90%x1+
Work up to 90% of your 1RM and perform one set max reps @ 90%
WORK CAPACITY:
For time:
300 meter Run
6 Bench Press (185/125)
200 meter Run
4 Bench Press (205/135)
100 meter Run
2 Bench Press (225/155)
MONDAY 200217
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For time:
3 Rounds of :
12 Burpees
18 Chest to Bar Pull-ups
*Directly into*
3 Rounds of:
12 Overhead Squats (115/80)
18/12 Calorie Row
SATURDAY 200215
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time of:
20 Wall-Ball (20/14)
10 Deadlift (225/155)
FRIDAY 200214
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Hang Clean 2-2-2-2-2
WORK CAPACITY:
For Time:
40 Hang Squat Cleans @ 70% of 2 rep
THURSDAY 200213
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
4 Rounds for time of:
24 Burpee Box Jump Overs (24/20)
20 Toes to Bar
16 Single Arm Dumbbell Hang Clean and Jerks (50/35)
WEDNESDAY 200212
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
