CONDITIONING:
Row or Bike 25 calories
WORK CAPACITY:
For time:
60 Goblet Squats (50/35)
40 Single Arm Push Press (50/35)
2000 meter Row
40 Single Arm Push Press (50/35)
60 Goblet Squats (50/35)
FRIDAY 201030
CONDITIONING:
Run 400 meters
STRENGTH:
Hang Power Clean 3-3-3-3-3
WORK CAPACITY:
For Time:
400 meter Run
21 Hang Power Cleans (135/95)
400 meter Run
15 Hang Power Cleans (135/95)
400 meter Run
9 Hang Power Cleans (135/95)
THURSDAY 201029
CONDITIONING:
Run 400 meters
WORK CAPACITY:
5 Rounds for total reps:
1 minute: Toes to Bar
1 minute: Box Jumps (24/20)
1 minute: Wall-Ball (20/14)
1 minute: Rest
WEDNESDAY 201028
CONDITIONING:
Run 400 meters
STRENGTH:
Strict Press 3-3-3-3-3
WORK CAPACITY:
5 Rounds for time:
50 Double Unders
21 Strict Press (75/55)
Rest 1 minute
TUESDAY 201027
CONDITIONING:
Row or Bike 25 Calories
WORK CAPACITY:
AMRAP in 16 minutes of:
Buy in: 75/60 Calorie Row
Max rounds in the time remaining:
12 Alternating Dumbbell Clean and Jerks (50/35)
8 Dumbbell Box Step-ups (24/20) (50/35)
6 Strict Pull-ups
MONDAY 201026
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)
