CONDITIONING:
Run 400 meters
STRENGTH:
Back Squat 5-5-5-5-5
WORK CAPACITY:
5 Rounds for time of:
5 Back Squats (225/155)
10 Burpees
MONDAY 200706
CONDITIONING:
Run 400 meters
WORK CAPACITY:
For Time:
20 Power Snatches (135/95)
20 Toes to Bar
20 Overhead Squats (135/95)
20 Chest to Bar Pull-ups
20 Squat Snatch (135/95)
SATURDAY 200704
CONDITIONING:
Run 400 meters
WORK CAPACITY:
“Morrison”
50-40-30-20-10 reps for time of:
Wallball (20/14)
Box Jumps (24/20)
Kettlebell Swings (24/16)
FRIDAY 200703
CONDITIONING:
Run 400 meters
STRENGTH:
Power Clean 2-2-2-2-2
WORK CAPACITY:
4 Rounds for time of:
10 Power Cleans (95/65)
9 Bar Facing Burpees
8 Toes to Bar
THURSDAY 200702
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
200 meter Run
10 Push Press (95/65)
15 Deadlifts (95/65)
WEDNESDAY 200701
CONDITIONING:
Run 400 meters
STRENGTH:
Bench Press 7-7-7-7-7
WORK CAPACITY:
AMRAP in 10 minutes of:
5 Strict Pull-ups
10 Bench Press (135/95)
TUESDAY 200630
CONDITIONING:
Run 400 meters
WORK CAPACITY:
5 Rounds for time of:
12 Hang Power Clean and Jerks (115/80)
9 Thrusters (115/80)
6 Power Snatches (115/80)
MONDAY 200629
CONDITIONING:
Run 400 meters
STRENGTH:
Front Squat 5-5-5-5-5
WORK CAPACITY:
3 Rounds for time of:
200 meter Run
12 Front Squats (155/105)
24 Sit-ups
SATURDAY 200626
CONDITIONING:
Run 400 meters
STRENGTH:
Deadlift 7-7-7-7-7
WORK CAPACITY:
3 Rounds for time of:
75 Double Unders
15 Deadlifts (185/125)
FRIDAY 200625
CONDITIONING:
Run 400 meters
WORK CAPACITY:
21-18-15-12-9-6-3 reps for time of:
Wall-Balls (20/14)
Toes to Bar
Power Clean (95/65)
THURSDAY 200624
CONDITIONING:
Run 400 meters
STRENGTH:
Every:90 seconds for 10 rounds of:
2 Power Snatch
WORK CAPACITY:
21-15-9 Reps for time of:
Power Snatch (95/65)
Bar Facing Burpees
WEDNESDAY 200623
CONDITIONING:
Run 400 meters
WORK CAPACITY:
4 Rounds for time of:
30 Push-ups
20 Front Squat (115/80)
20 Push Press (115/80)
30 Sit-ups
TUESDAY 200622
CONDITIONING:
Run 400 meters
WORK CAPACITY:
For Time:
2000 meter Row
1 Mile Run
2000 meter Row
MONDAY 200621
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
20 Chest to Bar Pull-ups
15 Box Jump Overs (24/20)
10 Devils Press (50/35)
SATURDAY 200620
CONDITIONING:
Run 400 meters
WORK CAPACITY:
3 Rounds for time of:
20 Dumbbell Box Step Overs (24/20) (50/35)
40 Wall-Balls (20/14)
FRIDAY 200619
CONDITIONING:
Run 400 meters
WORK CAPACITY:
4 Rounds for time of:
400 meter Run
7 Squat Cleans (225/155)
THURSDAY 200618
CONDITIONING:
Run 400 meters
WORK CAPACITY:
10 Rounds for time of:
30 Double Unders
10 Hang Snatch (95/65)
10 Pull-ups
WEDNESDAY 200617
CONDITIONING:
Run 400 meters
STRENGTH:
Push Jerk 3-3-3-3-3
WORK CAPACITY:
5 Rounds for time of:
10 Burpees
5 Push Jerks (185/125)
TUESDAY 200616
CONDITIONING:
Row 500 meters
WORK CAPACITY:
3 Rounds for time of:
500 meter Row
30 Box Jumps (24/20)
15 Hang Power Cleans (155/105)
MONDAY 200615
CONDITIONING:
Run 400 meters
STRENGTH:
Thruster 2-2-2-2-2
WORK CAPACITY:
21-15-9 reps for time of:
Thrusters (95/65)
Toes to Bar
