CONDITIONING:
Row 500 meters
WORK CAPACITY:
3 Rounds for time of:
500 meter Row
21 Toes to Bar
12 Deadlifts (275/185)
WEDNESDAY 200729
CONDITIONING:
Run 400 meters
STRENGTH:
Build to a Heavy 3 Position Clean
High Hang Clean + Hang Clean + Clean
WORK CAPACITY:
AMRAP in 10 minutes of:
15 Hang Squat Cleans (135/95)
30 Box Jumps (24/20)
TUESDAY 200728
CONDITIONING:
Run 400 meters
WORK CAPACITY:
3 Rounds for time of:
800 meter Run
50 Wall-Balls (20/14)
MONDAY 200727
CONDITIONING:
Run 400 meters
STRENGTH:
Every :90 seconds for 10 rounds of :
1 Push Jerk + 1 Split Jerk
WORK CAPACITY:
For Time:
21 Alternating Split Jerks (95/65)
50 Double Unders
18 Alternating Split Jerks (95/65)
50 Double Unders
15 Alternating Split Jerks (95/65)
50 Double Unders
SATURDAY 200725
CONDITIONING:
Run 400 meters
STRENGTH:
Front Squat 3-3-3-3-3
WORK CAPACITY:
AMRAP in 12 minutes of:
200 meter Run
12 Dumbbell Squats (50/35)
FRIDAY 200724
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
10 Pull-ups
8 Dumbbell Deadlifts (50/35)
6 Push Press (50/35)
THURSDAY 200723
CONDITIONING:
Run 400 meters
STRENGTH:
Hang Power Snatch 3-3-3-3-3
WORK CAPACITY:
2 Rounds for time of:
10 Burpee Box Jump Overs (24/20)
20 Hang Power Snatch (95/65)
WEDNESDAY 200722
CONDITIONING:
Run 400 meters
WORK CAPACITY:
6 Rounds for time of:
8 Toes to Bar
6 Bar Facing Burpees
4 Squat Clean and Jerk (205/135)
TUESDAY 200721
CONDITIONING:
Row 500 meters
STRENGTH:
Bench Press 5-5-5-5-5
WORK CAPACITY:
For Time:
10 Bench Press (185/125)
1000 meter Row
10 Bench Press (185/125)
MONDAY 200720
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
