CONDITIONING:
Run 400 meters
WORK CAPACITY:
2 Rounds for time of:
1 Mile Run
100 Sit-ups
FRIDAY 200821
CONDITIONING:
Run 400 meters
STRENGTH:
On the minute x 18 minutes
1 Snatch Pull + 1 Snatch
WORK CAPACITY:
AMRAP in 7 minutes of:
7 Power Snatch (95/65)
14 Lunges
THURSDAY 200820
CONDITIONING:
Row 500 meters
WORK CAPACITY:
For Time:
50/35 Calorie Bike
into
5 Rounds
12 Toes to Bar
24 Wall-Ball (20/14)
48 Double Unders
into
50/35 Calorie Bike
WEDNESDAY 200819
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
12 Bench Press (135/95)
12 Strict Pull-ups
TUESDAY 200818
CONDITIONING:
Row 500 meters
STRENGTH:
Front Squat 5-5-5-5-5
WORK CAPACITY:
AMRAP in 5 minutes of:
30 Lateral Burpees Over Rower
Max Distance Row in time remaining
MONDAY 200817
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 20 minutes of :
15 Clean and Jerks (135/95)
Rest 1 minute
15 Clean and Jerks (155/105)
Rest 1 minute
15 Clean and Jerks (185/125)
Rest 1 minute
15 Clean and Jerks (225/155)
Rest 1 minute
15 Clean and Jerks (245/165)
Rest 1 minute
15 Clean and Jerks (265/180)
SATURDAY 200815
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
5 Devils Press (50/35)
10 Dumbbell Snatch
15 Burpees
FRIDAY 200814
CONDITIONING:
Run 400 meters
STRENGTH:
Work up to a heavy complex of:
1 Hang Power Clean + 1 Power Clean
WORK CAPACITY:
For time:
30 Toes to Bar
300 meter Run
20 Toes to Bar
200 meter Run
10 Toes to Bar
100 meter Run
THURSDAY 200813
CONDITIONING:
Row 500 meters
WORK CAPACITY:
3 Rounds for time of:
25 Push Press (95/65)
50 Calorie Row
100 Double Unders
WEDNESDAY 200812
CONDITIONING:
Run 400 meters
WORK CAPACITY:
4 Rounds for time of:
200 meter Run
21 Wallballs (20/14)
15 Kettlebell Swings (24/16)
9 Chest to Bar Pull-ups
TUESDAY 200811
CONDITIONING:
Run 400 meters
STRENGTH:
On the minute x 10 minutes
5 Back Squats @75%
WORK CAPACITY:
For time:
21 Back Squats (185/125)
42 Sit-ups
15 Back Squats (185/125)
30 Sit-ups
9 Back Squats (185/125)
18 Sit-ups
MONDAY 200810
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
