CONDITIONING:
Athletes Choice
WORK CAPACITY:
For Time:
50-40-30-20-10
DB/KB Snatch
Sit-ups
TUESDAY 200414
CONDITIONING:
Athletes Choice
WORK CAPACITY:
4 Rounds for time of:
200 meter Run
40 Double Unders
20 DB/KB Hang Squat Clean
MONDAY 200413
CONDITIONING:
Athletes Choice
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Single Arm Floor Press
20 Burpees
20 Hand Release Push-ups
20 Burpees
SATURDAY 200411
CONDITIONING:
Athletes Choice
WORK CAPACITY:
6 Rounds for time of:
25 KB/DB Swings
200 meters Run
FRIDAY 200410
CONDITIONING:
Athletes Choice
WORK CAPACITY:
AMRAP in 18 minutes of:
7 Hand Release Push-ups
20 Air Squats
7 Burpees
20 Goblet Squats
THURSDAY 200409
CONDITIONING:
Athletes Choice
WORK CAPACITY:
AMRAP in 6 minutes of:
2-4-6-8 etc
DB/KB Lunge
20 Double Unders after each set
*Rest 2 minutes*
AMRAP in 6 minutes of:
2-4-6-8 etc
DB/KB Snatch
20 Double Unders after each set
WEDNESDAY 200408
CONDITIONING:
Athletes Choice
WORK CAPACITY:
4 Rounds for time of:
20 DB/KB Push Press
20 Pistols
200 meter Run
TUESDAY 200407
CONDITIONING:
Athletes Choice
WORK CAPACITY:
5 Rounds for time of:
80 Double Unders
40 Sit-ups
20 Push-ups
10 Reverse Burpees
MONDAY 200406
CONDITIONING:
Athletes Choice
WORK CAPACITY:
For Time:
10-20-30-40-50
DB/KB Clean and Jerks
50 Lateral Jumping Squats
after each set
SATURDAY 200404
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
