CONDITIONING:
Run 400 meters
STRENGTH:
Overhead Squat 2-2-2-2-2
WORK CAPACITY:
9-15-21 reps for time of:
Overhead Squats (95/65)
Box Jump Overs (24/20)
THURSDAY 201001
CONDITIONING:
Run 400 meters
WORK CAPACITY:
10 Rounds for time:
12 Dumbbell Snatch (50/35)
6 Burpees over Dumbbell
3 Dumbbell Thrusters (50/35)
WEDNESDAY 200930
CONDITIONING:
Run 400 meters
STRENGTH:
Alternating EMOM for 10 minutes:
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats
@ 65-80% of 1RM Front Squat
WORK CAPACITY:
For time:
50 Air Squats
800 meter Run
50 Air Squats
TUESDAY 200929
CONDITIONING:
Row 500 meters
WORK CAPACITY:
For time:
1000 meter Row
*into*
5 Rounds of:
25 Pull-ups
7 Push Jerks (155/105)
MONDAY 200928
CONDITIONING:
Run 400 meters
WORK CAPACITY:
“Awful Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit-ups
5-4-3-2-1
Cleans (245/165)
SATURDAY 200926
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
400 meter Run
21 Kettlebell Swings (24/16)
12 Burpees
FRIDAY 200925
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
