CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
200 Meter Run
40 Double Unders
20 Wall-Balls (20/14)
SATURDAY 200606
CONDITIONING:
Run 400 meters
WORK CAPACITY:
“George Floyd”
AMRAP in 9 minutes of:
5 Bar Facing Burpees
1 Clean and Jerk (155/105)
10 Bar Facing Burpees
1 Clean and Jerk (155/105)
*Continue with this pattern, adding 5 Bar Facing Burpees
and 1 Clean and Jerk each round.
FRIDAY 200605
CONDITIONING:
Row 500 meters
WORK CAPACITY:
4 Rounds for time of:
500 meter Row
12 Front Rack Box Step Ups (95/65)
12 Toes to Bar
THURSDAY 200603
CONDITIONING:
Run 400 meters
WORK CAPACITY:
For Time:
21 Deadlifts (225/155)
400 meter Run
18 Deadlifts (225/155)
400 meter Run
15 Deadlifts (225/155)
400 meter Run
12 Deadlifts (225/155)
400 meter Run
WEDNESDAY 200602
CONDITIONING:
Run 400 meters
STRENGTH:
Push Press 5-5-5-5-5
WORK CAPACITY:
AMRAP in 7 minutes of:
20 Push Press (75/55)
50 Double-Unders
TUESDAY 200602
CONDITIONING:
Run 400 meters
WORK CAPACITY:
4 Rounds for time of:
100 meter Single Arm OH Kettlebell Carry (24/16)
15 Chest to Bar
10 Burpees
MONDAY 200601
CONDITIONING:
Run 400 meters
STRENGTH:
10 Minute EMOM
3 Hang Squat Cleans
WORK CAPACITY:
For Time:
30 Front Squats (115/80)
30 Hang Squat Cleans (115/80)
30 Front Squats (115/80)
SATURDAY 200530
CONDITIONING:
Athletes Choice
WORK CAPACITY:
For Time:
1 Round
180 Double Unders
800 meter Run
40 Bar Facing Burpees
2 Rounds:
80 Double Unders
400 meter Run
20 Bar Facing Burpees
3 Rounds
40 Double Unders
200 meter Run
10 Bar Facing Burpees
FRIDAY 200529
CONDITIONING:
Run 800 meters
WORK CAPACITY:
1. WOD
For Time:
60 Push Press (95/65)
50 Toes to Bar
40 Pull-ups
40 Push Press (95/65)
30 Toes to Bar
20 Pull-ups
1a. Limited Equipment WOD
For Time:
60 Push Press (50/35)
50 Sit-ups
40 Bent-over Row
40 Push Press (50/35)
30 Sit-ups
20 Bent-over Row (50/35)
1b. No Equipment WOD
For Time:
60 Russian Twists
50 Sit-ups
40 V-ups
40 Russian Twists
30 Sit-ups
20 V-ups
THURSDAY 200528
CONDITIONING:
Run 800 meters
WORK CAPACITY:
1. WOD
5 Rounds for time of:
10 Power Snatch (115/80)
20 Front Rack Lunges (115/80)
30 Double Unders
1a. Limited Equipment WOD
5 Rounds for time of:
20 Dumbbell Snatches (50/35)
30 Lunges
40 Double Unders
1b. No Equipment WOD
5 Rounds for time of:
20 Push-ups
30 Lunges
40 Jumping Jacks
WEDNESDAY 200527
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
1. WOD
2 Rounds for time of:
75/50 calorie Row
50 Burpees
25 Back Squats (185/125)
1a. Limited Equipment WOD
2 Rounds for time of:
800 meter Run
50 Burpees
25 Goblet Squats (50/35)
1b. No Equipment WOD
2 Rounds for time of:
800 meter Run
50 Burpees
25 Jumping Squats
TUESDAY 200526
CONDITIONING:
Run 800 meters
WORK CAPACITY:
1. WOD:
AMRAP in 20 minutes of:
5 Clean and Jerks (135/95)
10 Box Jumps (24/20)
15 Sit-ups
1a. Limited Equipment WOD
AMRAP in 20 minutes of:
5 DB Clean and Jerks Left Arm (50/35)
5 DB Clean and Jerks Right Arm (50/35)
10 Tuck Jumps
15 Sit-ups
1b. No Equipment WOD
AMRAP in 20 minutes of:
5 Burpees
10 Tuck Jumps
15 Sit-ups
MONDAY 200525
CONDITIONING:
Athletes Choice
WORK CAPACITY:
“Murph”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
SATURDAY 200523
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
1. WOD
20 Rounds for time of:
10 calorie Row
4 Power Cleans (155/105)
1a. Limited Equipment WOD
10 Rounds for time of:
200 meter Run
16 Alternating Dumbbell Power Cleans (50/35)
1b. No Equipment WOD
10 Rounds for time of:
200 meter Run
8 Burpees
FRIDAY 200522
CONDITIONING:
WORK CAPACITY:
1. WOD
4 Rounds for time of:
30 Lunges
30 Wall-Balls (20/14)
30 Box Jumps (24/20)
1a. Limited Equipment WOD
4 Rounds for time of:
30 Lunges
30 Goblet Squats (50/35)
30 Tuck Jumps
1b. No Equipment WOD
4 Rounds for time of:
30 Lunges
30 Squats
30 Tuck Jumps
THURSDAY 200521
CONDITIONING:
WORK CAPACITY:
1. WOD
5 Rounds for time of:
10 Deadlifts (225/155)
50 Double Unders
1a. Limited Equipment WOD
5 Rounds for time of:
20 Dumbbell Deadlifts (50/35)
50 Double Unders
1b. No Equipment WOD
5 Rounds for time of:
10 Sit-ups
10 Supermans
50 Jumping Jacks
WEDNESDAY 200520
CONDITIONING:
WORK CAPACITY:
1. WOD
AMRAP in 3 minutes x 6 rounds
10 Power Snatch (115/80)
Max Calorie Row
Rest 2 minutes
Increase weight 5/10lbs each round
1a. Limited Equipment WOD
AMRAP in 3 minutes x 6 rounds
20 Alternating Dumbbell Snatch (50/35)
Max 10 meter Shuttle Sprints
Rest 2 minutes
1b. No Equipment WOD
AMRAP in 3 minutes x 6 rounds
20 Burpees
Max 10 meter Shuttle Sprints
Rest 2 minutes
TUESDAY 200519
CONDITIONING:
Run 800 meters
WORK CAPACITY:
1. WOD
3 Rounds for time:
400 meter Run
3 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
1a. Limited Equipment WOD
3 Rounds for time of:
400 meter Run
3 Rounds of:
5 Bent-Over Rows
10 Push-ups
15 Squats
1b. No Equipment WOD
3 Rounds for time of:
400 meter Run
10 Reverse Burpees
15 Plank Push-ups
MONDAY 200518
CONDITIONING:
Run 400 meters
WORK CAPACITY:
1. WOD
10 Rounds for time of:
12 Deadlifts (115/80)
9 Hang Squat Cleans (115/80)
6 Push Jerk (115/80)
1a. Limited Equipment WOD
10 Rounds for time of:
12 Dumbbell Deadlifts (50/35)
10 Dumbbell Hang Squat Cleans (50/35)
8 Dumbbell Push Jerk (50/35)
1b. No Equipment WOD
10 Rounds for time of:
12 Good Mornings
10 Jumping Squats
8 Burpees
SATURDAY 200516
CONDITIONING:
Athletes Choice
WORK CAPACITY:
1. WOD
For Time:
50 Air Squats
800 meter Run
50 Lunges
800 Meter Run
50 Burpees
800 meter Run
50 Push-ups
