CONDITIONING:
Bike 25 calories
WORK CAPACITY:
10 Rounds on the 2 minute of:
6 Toes to Bar
:30 Max Calorie Bike
THURSDAY 200924
CONDITIONING:
Run 400 meters
STRENGTH:
Alternating EMOM for 10 minutes:
Minute 1: 3 Front Squats
Minute 2: 6 Back Squat
@ 65-70% of 1RM Front Squat
WORK CAPACITY:
15-12-9 reps for time of:
Back Squats (225/155)
Box Jumps (30/24)
WEDNESDAY 200923
CONDITIONING:
Run 400 meters
WORK CAPACITY:
5 Rounds for time of:
200 meter Run
7 Chest to Bar Pull-ups
14 Dumbbell Push Press (50/35)
TUESDAY 200922
CONDITIONING:
Row 1000 meters
STRENGTH:
EMOM for 15 minutes complete:
3 Deadlifts
2 Hang Squat Cleans
1 Jerk
WORK CAPACITY:
For Time:
Row 1000 meters
15 Hang Squat Cleans (155/105)
MONDAY 200921
CONDITIONING:
Run 400 meters
WORK CAPACITY:
For Time:
100 Burpees
100 Air Squats
100 Sit-ups
100 Push-ups
100 Lunges
*Partition as you like*
SATURDAY 200919
CONDITIONING:
Run 400 meters
STRENGTH:
Work up to a heavy complex of:
Power Snatch + Overhead Squat
WORK CAPACITY:
AMRAP in 10 minutes of:
2 Power Snatch (95/65)
20 Double Unders
4 Power Snatch (95/65)
40 Double Unders
6 Power Snatch (95/65)
60 Double Unders
Etc…
FRIDAY 200918
CONDITIONING:
Run 400 meters
WORK CAPACITY:
“Friendly Fran”
3 Rounds for time of:
21 Thrusters (115/85)
21 Chest to Bar Pull-ups
THURSDAY 200917
CONDITIONING:
Run 400 meters
STRENGTH:
One max set of Deadlifts @75% of 1RM
WORK CAPACITY:
AMRAP in 10 minutes of:
3 Bar Facing Burpees
3 Deadlifts (225/155)
6 Bar Facing Burpees
6 Deadlifts (225/155)
9 Bar Facing Burpees
9 Deadlifts (225/155)
etc…
WEDNESDAY 200916
CONDITIONING:
Row 500 meters
WORK CAPACITY:
5 Rounds for time of:
500 meter Row
15 Bench Press (135/95)
TUESDAY 200915
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*
