CONDITIONING:
Run 400 meters
WORK CAPACITY:
3 Rounds for time of:
400 meter Run
50 Double Unders
25 Overhead Squats (75/55)
SATURDAY 200718
CONDITIONING:
Run 400 meters
WORK CAPACITY:
For Time:
15 Push Jerks (185/125)
30 Calorie Row
6 Rounds of “Cindy”
30 Calorie Row
15 Push Jerks (185/125)
FRIDAY 200717
CONDITIONING:
Run 400 meters
STRENGTH:
Every 2 minutes for 20 minutes
1 Power Clean
1 Hang Squat Clean
WORK CAPACITY:
AMRAP in 5 minutes:
10 Lateral Burpees Over the Bar
12 Hang Squat Cleans (185/125)
10 Lateral Burpees Over the Bar
9 Hang Squat Cleans (185/125)
10 Lateral Burpees Over the Bar
6 Hang Squat Cleans (185/125)
10 Lateral Burpees Over the Bar
3 Hang Squat Cleans (185/125)
THURSDAY 200716
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
400 meter Run
20 Double Dumbbell Overhead Lunge (50/35)
WEDNESDAY 200715
CONDITIONING:
Run 400 meters
STRENGTH:
Strict Press 3-3-3-3-3
WORK CAPACITY:
For Time:
50 Sit-ups
25 Strict Press (95/65)
40 Sit-ups
20 Strict Press (95/65)
30 Sit-ups
15 Strict Press (95/65)
20 Sit-ups
10 Strict Press (95/65)
10 Sit-ups
5 Strict Press (95/65)
TUESDAY 200714
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
5 Bar Muscle Ups
10 Box Jumps (30/24)
15 Toes to Bar
MONDAY 200713
CONDITIONING:
Run 400 meters
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
AMRAP in 10 minutes of:
60 Double Unders
30 Calorie Row
15 Deadlifts (225/155)
SATURDAY 200711
CONDITIONING:
Run 400 meters
WORK CAPACITY:
12 Rounds for time of:
12 Dumbbell Hang Squat Cleans (50/35)
6 Push-ups
FRIDAY 200710
CONDITIONING:
Run 400 meters
STRENGTH:
Snatch 2-2-2-2-2
WORK CAPACITY:
21-15-9 Reps for time of:
Box Jump Overs (24/20)
Power Snatch (75/55)
THURSDAY 200709
CONDITIONING:
Run 400 meters
WORK CAPACITY:
8 Rounds for time of:
200 meter Run
8 Toes to Bar
8 Thrusters (135/95)
WEDNESDAY 200708
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
40 Double Unders
20 Double Dumbbell Hang Clean and Jerk (50/35)
40 Double Unders
20 Calorie Row
TUESDAY 200707
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)
