CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
60 Double Unders
30/24 Calorie Bike
15 Deadlifts (225/155)
TUESDAY 201110
CONDITIONING:
Row 500 meters
WORK CAPACITY:
For time:
1000 meter Row
*into*
5 Rounds of:
25 Pull-ups
7 Push Jerks (165/115)
MONDAY 201109
CONDITIONING:
Run 400 meters
STRENGTH:
Front Squat 1-1-1-1-1
WORK CAPACITY:
10-20-30-40-50 reps for time:
Air Squats
Double Unders
SATURDAY 201107
CONDITIONING:
Run 400 meters
STRENGTH:
In 10 minutes build to a heavy set of:
5 Deadlifts
WORK CAPACITY:
AMRAP in 12 minutes of:
5 Deadlifts (315/205)
3 Bar Muscle Ups
FRIDAY 201106
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
200 meter Farmers Carry (50/35)
20 Deficit Push-ups
10 Dumbbell Push Jerks (50/35)
THURSDAY 201105
CONDITIONING:
Run 400 meters
STRENGTH:
Thruster/ Push Press/ Push Jerk/ Split Jerk
1-1-1-1-1
WORK CAPACITY:
For time:
20 Calorie Bike
20 Thrusters (115/80)
20 Calorie Bike
WEDNESDAY 201104
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
1 Front Squat (155/105)
6 Chest to Bar Pull-ups
9 Box Jumps (24/20)
*Add one front squat every round
TUESDAY 201103
CONDITIONING:
Run 400 meters
STRENGTH:
Build to a heavy complex of:
Power Snatch + Hang Power Snatch
+ High Hang Power Snatch
WORK CAPACITY:
AMRAP in 12 minutes of:
10 Burpees
12 Hang Power Snatch (75/55)
MONDAY 201102
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 17 minutes of:
7 Dumbbell Power Cleans (50/35)
14 Wall-Balls (20/14)
7 Toes to Bar
SATRUDAY 201031
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)
