CONDITIONING:
Run 400 meters
WORK CAPACITY:
3 Rounds for time of:
15 Power Cleans (115/80)
45 Double Unders
15 Push Jerk (115/80)
45 Double Unders
SATURDAY 201017
CONDITIONING:
Run 400 meters
WORK CAPACITY:
5 Rounds for time:
5 Single Arm Dumbbell Thrusters Right (50/35)
200 meter Run
5 Single Arm Dumbbell Thrusters Left (50/35)
200 meter Run
FRIDAY 201016
CONDITIONING:
Run 400 meters
WORK CAPACITY:
10 Rounds for time of:
6 Power Cleans (135/95)
4 Pistols
2 Bar Muscle-ups
THURSDAY 201015
CONDITIONING:
Row 500 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
1000 meter Row
20 Push-ups
30 Sit-ups
WEDNESDAY 201014
CONDITIONING:
Run 400 meters
STRENGTH:
EMOM for 30 minutes complete:
1 Hang Squat Clean
TUESDAY 201013
CONDITIONING:
Bike or Row 25 calories
WORK CAPACITY:
4 Rounds for time of:
60 Double Unders
30/24 Calorie Bike
15 Single Arm Devils Press (50/35)
MONDAY 201012
CONDITIONING:
Run 400 meters
STRENGTH:
Push Jerk 2-2-2-2-2
WORK CAPACITY:
AMRAP in 10 minutes of:
15 Knees to Elbows
15 Push Jerks (115/80)
SATURDAY 201010
CONDITIONING:
Run 400 meters
WORK CAPACITY:
50-40-30-20-10 reps for time of:
Push-ups
Air Squats
Sit-ups
Double Unders
FRIDAY 201009
CONDITIONING:
Bike or Row 25 calories
WORK CAPACITY:
AMRAP in 18 minutes of:
15/12 Calorie Bike
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
THURSDAY 201008
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:
Alternating EMOM for 12 minutes:
Minute 1: 15 Wallballs (20/14)
Minute 2: Max Double Unders in :30 seconds
WEDNESDAY 201007
CONDITIONING:
Run 400 meters
WORK CAPACITY:
For time:
3-6-9-12-15
Deadlifts (225/155)
Chest to Bar Pull-ups
15-12-9-6-3
Bar Facing Burpees
Toes to Bar
TUESDAY 201006
CONDITIONING:
Run 400 meters
STRENGTH:
Hang Snatch 2-2-2-2-2
WORK CAPACITY:
3 Rounds for time:
14 Dumbbell Snatch (50/35)
14 Goblet Squat (50/35)
MONDAY 201005
CONDITIONING:
Run 400 meters
WORK CAPACITY:
For Time:
400 meter Run
21 Burpees
400 meter Run
15 Burpees
400 meter Run
9 Burpees
200 meter Run
9 Power Cleans (135/95)
200 meter Run
15 Power Cleans (135/95)
200 meter Run
21 Power Cleans (135/95)
SATURDAY 201003
CONDITIONING:
Bike or Row 25 calories
WORK CAPACITY:
For time:
50 Wall-Balls (20/14)
40 Calorie Bike
30 Toes to Bar
20 Devils Press (50/35)
30 Toes to Bar
40 Calorie Bike
50 Wall-Balls (20/14)
FRIDAY 201002
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
