CONDITIONING:
Athletes Choice
WORK CAPACITY:
For Time:
30 Single Arm Devils Press
60 Single Arm Thrusters
90 Burpees
FRIDAY 200403
CONDITIONING:
Athletes Choice
WORK CAPACITY:
AMRAP in 20 minutes of:
200 meter Run
20 DB/KB Hang Clean and Jerks
THURSDAY 200402
CONDITIONING:
Athletes Choice
WORK CAPACITY:
For Time:
50 Goblet Squats
50 Push-ups
50 Air Squats
50 Push-ups
50 Goblet Squats
WEDNESDAY 200401
CONDITIONING:
Athletes Choice
WORK CAPACITY:
AMRAP in 5 minutes of;
30 Double Unders
10 Burpees
*Rest 5 minutes*
AMRAP in 5 minutes of;
30 Double Unders
20 Sit-ups
*Rest 5 minutes*
AMRAP in 5 minutes of;
30 Double Unders
10 Burpees
TUESDAY 200331
CONDITIONING:
Athletes Choice
WORK CAPACITY:
4 Rounds for time of:
8 DB/KB Squat Snatch R Arm
8 DB/KB Squat Snatch L Arm
16 DB/KB Overhead Lunge R Arm
16 DB/KB Overhead Lunge L Arm
MONDAY 200330
CONDITIONING:
Athletes Choice
WORK CAPACITY:
10 Rounds for time of:
12 Single Arm DB/KB Deadlifts
9 Single Arm DB/KB Hang Cleans
6 Push-ups
*Alternate arm each round*
SATURDAY 200328
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
5 Bar Muscle Ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
FRIDAY 200327
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
EMOM for 15 minutes of:
2 Squat Cleans at 75-85%
WORK CAPACITY:
10 Rounds for time of:
3 Hang Squat Cleans (155/105)
5 Toes to Bar
THURSDAY 200326
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
30 Dumbbell Snatch (50/35)
20 Ring Dips
100 Double Unders
WEDNESDAY 200325
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
2 Rounds for time of:
50 Back Squats (135/95)
50 Calorie Bike
TUESDAY 200324
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Wallballs (20/14)
20 Hang Power Snatch (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
MONDAY 200323
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
