CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
AMRAP in 7 minutes of:
5 Deadlifts (275/185)
5 Strict Handstand Push-ups
SATURDAY 200321
CONDITIONING:
Athletes Choice
WORK CAPACITY:
AMRAP in 20 minutes of:
800 meter Run
21 Burpees
14 Kettlebell Swings (32/24)
FRIDAY 200320
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
5 Rounds for time of:
15 Thrusters (95/65)
15 Pull-ups
THURSDAY 200319
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Hang Snatch 2-2-2-2-2
WORK CAPACITY:
AMRAP in 7 minutes of:
7 Squat Snatch (135/95)
14 Push-ups
WEDNESDAY 200318
CONDITIONING:
Hip Series
WORK CAPACITY:
3 Rounds for time:
400 meter Run
21 Burpees
TUESDAY 200317
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Front Squat 3-3-3-3-3
WORK CAPACITY:
4 Round for time of:
8 Front Squats (135/95)
16 Calorie Row
8 Toes to Bar
MONDAY 200316
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For Time:
30 Clean and Jerk (135/95)
100 Double-Unders
20 Clean and Jerks (165/115)
100 Double-Unders
10 Clean and Jerks (185/125)
100 Double-Unders
SATURDAY 200314
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time of:
400 meter Run
21 Pull-ups
12 Dumbbell Thrusters (50/35)
FRIDAY 200313
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Overhead Squat 1-1-1-1-1
WORK CAPACITY:
2 Rounds for time :
15 Overhead Squats (135/95)
30 Push-ups
THURSDAY 200312
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)
