CONDITIONING:
Run 400 meters
STRENGTH:
Back Squat 5-5-5-5-5
WORK CAPACITY:
10 Rounds for time of:
10 Air Squats
5 Push-ups
SATRUDAY 201024
CONDITIONING:
Run 400 meters
WORK CAPACITY:
For time:
1 Mile Run
50 Dumbbell Snatch (50/35)
75/50 Calorie Row
50 Burpees
FRIDAY 201023
CONDITIONING:
Run 400 meters
WORK CAPACITY:
20 Rounds for time of:
5 Push Press (95/65)
5 Overhead Squats (95/65)
20 Double Unders
THURSDAY 201022
CONDITIONING:
Run 400 meters
STRENGTH:
Build to a heavy complex of:
Snatch Pull + Hang Snatch
WORK CAPACITY:
21-15-9 reps for time of:
Box Jump Over (24/20)
Power Snatch (95/65)
WEDNESDAY 201021
CONDITIONING:
Run 400 meters
WORK CAPACITY:
4 Rounds for time of:
400 meter Run
5 Deadlifts (275/185)
10 Bar Facing Burpees
15 Toes to Bar
TUESDAY 201020
CONDITIONING:
Run 400 meters
STRENGTH:
Front Squat 3-3-3-3-3
WORK CAPACITY:
2 Rounds for time:
25 Wall-Ball (20/14)
7 Front Squat (185/125)
MONDAY 201019
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)
