CONDITIONING:
Run 400 meters
STRENGTH:
Front Squat 5-5-5-5-5
WORK CAPACITY:
10 Rounds for time of:
9 Front Squats (115/80)
35 Double Unders
MONDAY 200914
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
400 meter Run
20 Box Jumps (24/20)
15 Toes to Bar
10 Squat Snatch (115/80)
SATURDAY 200912
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
12 Bar Muscle-ups
36 Kettlebell Swings (32/24)
FRIDAY 200911
CONDITIONING:
Run 400 meters
STRENGTH:
Back Squat 5-5-5-5-5
WORK CAPACITY:
AMRAP in 10 minutes of:
15 Burpees
30 Calorie Row
THURSDAY 200910
CONDITIONING:
Run 400 meters
WORK CAPACITY:
8 Rounds for time of:
400 meter Run
Rest 2 minutes
WEDNESDAY 200909
CONDITIONING:
Run 400 meters
STRENGTH:
Hang Power Clean 1-1-1-1-1
WORK CAPACITY:
AMRAP in 8 minutes of:
Hang Power Clean (185/125)
*Every time you break 30 air squats*
TUESDAY 200908
CONDITIONING:
Run 400 meters
WORK CAPACITY:
For time:
15-12-9
Bench Press (135/95)
Dumbbell Box Step Overs (24/20) (50/35)
*into*
15-12-9
Bench Press (155/105)
Box Jump Overs (24/20)
MONDAY 200907
CONDITIONING:
Run 400 meters
WORK CAPACITY:
3 Rounds for time of:
30 Wall-Ball (20/14)
30 Squat Snatch (75/55)
SATURDAY 200905
CONDITIONING:
Run 400 meters
STRENGTH:
Deadlift 3-3-3-3-3
WORK CAPACITY:
4 Rounds for time of:
50 Double Unders
10 Deadlifts (225/155)
FRIDAY 200904
CONDITIONING:
Bike 20 calories or Run 400 meters
WORK CAPACITY:
For Time:
50 Calorie Bike
10 Toes to Bar
40 Calorie Bike
20 Toes to Bar
30 Calorie Bike
30 Toes to Bar
20 Calorie Bike
40 Toes to Bar
10 Calorie Bike
50 Toes to Bar
THURSDAY 200903
CONDITIONING:
Run 400 meters
STRENGTH:
Front Squat 2-2-2-2-2
WORK CAPACITY:
AMRAP in 8 minutes of:
Front Squats (205/135)
*Every time you break 15 Burpees*
WEDNESDAY 200902
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*
