CONDITIONING:
Run 400 meters
WORK CAPACITY:
4 Rounds for time of:
200 meter Run
20 Push Jerks (50/35)
20 Dumbbell Box Step Overs (24/20) (50/35)
TUESDAY 200901
CONDITIONING:
Run 400 meters
STRENGTH:
Work up to a heavy complex of:
Snatch + Hang Snatch + Overhead Squat
WORK CAPACITY:
AMRAP in 6 minutes of:
8 Overhead Squats (115/80)
4 Bar Muscle Ups
MONDAY 200831
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
24 Double Unders
16 Calorie Row
12 Wall-Ball (20/14)
8 Burpee Box Jumps (24/20)
SATURDAY 200829
CONDITIONING:
Run 400 meters
WORK CAPACITY:
3 Rounds for time of:
800 meter Run
21 Toes to Bar
12 Deadlifts (275/185)
*30 min Cap*
FRIDAY 200828
CONDITIONING:
Run 400 meters
STRENGTH:
Back Squat 2-2-2-2-2
WORK CAPACITY:
For Time:
50 Back Squats (135/95)
50 Burpees
*12 min Cap*
THURSDAY 200827
CONDITIONING:
Run 400 meters
WORK CAPACITY:
For time:
9-15-21
Power Clean (155/105)
Chest to Bar Pull-up
Wall-Ball (20/14)
*Rest 4 minutes*
21-15-9
Power Clean (155/105)
Chest to Bar Pull-up
Wall-Ball (20/14)
WEDNESDAY 200826
CONDITIONING:
Run 400 meters
STRENGTH:
Push Press 5-5-5-5-5
WORK CAPACITY:
AMRAP in 5 minutes of:
Push Press (155/105)
*Every time you break 50 Double Unders*
TUESDAY 200825
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 25 minutes of:
25 Sumo Deadlift High Pull (95/65)
25 Push-ups
25 Thrusters (95/65)
25 Sit-ups
MONDAY 200824
CONDITIONING:
Run 400 meters
STRENGTH:
Hang Clean 2-2-2-2-2
WORK CAPACITY:
2 - 3 Minute Rounds of:
10 Front Squats (185/125)
10 Box Jumps (30/24)
Max Cal Row in time remaining
*Rest 3 minutes*
SATURDAY 200822
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
