CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
Fittest in the Midlands #1
For time:
50 Wall-Balls (20/14)
40 Alternating DB Hang Clean and Jerk (50/35)
30 Box Step-ups (24/20) (50/35)
20 Burpee Box Jump Overs (30/24)
10 Bar Muscle-ups
WEDNESDAY 200311
CONDITIONING:
Row 500 meters
STRENGTH:
Deadlift 1-1-1-1-1
WORK CAPACITY:
3 Rounds for time of:
20 Sumo Deadlift High Pull (115/80)
20 Box Jumps (24/20)
TUESDAY 200310
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
4 Rounds for time of:
80 Double Unders
40ft DB Front Rack Walking Lunge (50/35)
20 Handstand Push-ups
40ft DB Front Rack Walking Lunge (50/35)
MONDAY 200309
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Bench Press 1-1-1-1-1
WORK CAPACITY:
3 2-minute rounds of:
10 Burpees
200 meter Run
Max Burpees
Rest 2 minutes between rounds
SATURDAY 200307
CONDITIONING:
Coaches Choice
STRENGTH:
Clean 1-1-1-1-1
WORK CAPACITY:
AMRAP in 10 minutes of:
15 Bar Facing Burpees
25 Power Cleans (135/95)
15 Bar Facing Burpees
25 Power Cleans (165/115)
15 Bar Facing Burpees
25 Power Cleans (185/125)
FRIDAY 200306
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For Time:
3 Rounds:
12 Double Dumbbell Power Snatch (50/35)
20/18 Calorie Row
into
3 Rounds:
12 Devils Press (50/35)
200 meter Run
THURSDAY 200305
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Back Squat 1-1-1-1-1
WORK CAPACITY:
3 Rounds for time of:
100ft Walking Lunge
50 Air Squats
WEDNESDAY 200303
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For Time:
21-15-9
Overhead Squats (115/80)
Toes to Bar
*Rest 5 minutes*
15-12-9
Thrusters (115/80)
Chest to Bar
TUESDAY 200303
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Built to a heavy complex of:
Push Jerk + Split Jerk
WORK CAPACITY:
For Time:
150 Double Unders
25 Push Jerks (185/125)
150 Double Unders
MONDAY 200302
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
“Christine”
3 Rounds for time of:
500 meter Row
12 Bodyweight Deadlifts
21 Box Jumps (20)
SATURDAY 200229
CONDITIONING:
Coaches Choice
WORK CAPACITY:
3 Rounds for time of:
30 Wall-Balls (20/14)
30 Hang Squat Snatch (75/55)
FRIDAY 200228
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
