CONDITIONING:
Run 400 meters
WORK CAPACITY:
6 Rounds each for time of:
400 meter Run
15 Clean and Jerks (95/65)
Rest 3 minutes
SATURDAY 200808
CONDITIONING:
Run 400 meters
STRENGTH:
Front Squat 7-7-7-7-7
WORK CAPACITY:
2 Rounds for time of:
60 Double Unders
30 Push-ups
15 Front Squats (155/105)
FRIDAY 200807
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 5 minutes of:
5 Hang Power Cleans (135/95)
10 Box Jumps (30/24)
Rest 3 minutes
AMRAP in 5 minutes of:
5 Hang Power Cleans (165/115)
10 Box Jumps (30/24)
Rest 3 minutes
AMRAP in 5 minutes of:
5 Hang Power Cleans (185/125)
10 Box Jumps (30/24)
THURSDAY 200806
CONDITIONING:
Run 400 meters
STRENGTH:
On the Minute x 15 Minutes
1 Squat Snatch @ 75%
WORK CAPACITY:
4 Rounds for time of:
30 Air Squats
20 Dumbbell Snatch (50/35)
WEDNESAY 200805
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
7 Push Jerks (155/105)
7 Toes to Bar
7 Burpees
TUESDAY 200804
CONDITIONING:
Run 400 meters
STRENGTH:
Deficit Deadlift 5-5-5-5-5
WORK CAPACITY:
3 Rounds for time:
50 Double Unders
5 Deadlifts (315/205)
MONDAY 200803
CONDITIONING:
Run 400 meters
WORK CAPACITY:
5 Rounds for time of:
200 meter Run
7 Push Press (165/115)
14 Pull-ups
SATURDAY 200801
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
15 Snatches (95/65)
Rest 1 minute
15 Snatches (115/80)
Rest 1 minute
15 Snatches (135/95)
Rest 1 minute
15 Snatches (155/105)
Rest 1 minute
15 Snatches (185/125)
Rest 1 minute
15 Snatches (205/145)
Rest 1 minute
15 Snatches (225/155)
FRIDAY 200731
CONDITIONING:
Run 400 meters
STRENGTH:
On the minute x 10 minutes
3 Back Squats @ 75%
WORK CAPACITY:
4 Rounds for time of:
20 Pistols
10 Burpees
THURSDAY 200730
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)
