CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
30 Sit-ups
20 Deadlifts (225/155)
10 Strict Pull-ups
MONDAY 201123
CONDITIONING:
Run 400 meters
STRENGTH:
Pause Back Squat 3-3-3-3-3
WORK CAPACITY:
For time:
100 Double Unders
75 Air Squats
50 Back Squats (95/65)
SATURDAY 201121
CONDITIONING:
Run 400 meters
STRENGTH:
Snatch 1-1-1-1-1
WORK CAPACITY:
2 Rounds for time of:
40 Dumbbell Step Back Lunge (50/35)
30 Dumbbell Snatch (30/35)
20 Burpees
FRIDAY 201120
CONDITIONING:
Row or Bike 25 calories
WORK CAPACITY:
3 Rounds for time of:
750 meter Row
50 Air Squats
15 Hang Power Cleans (135/95)
THURSDAY 201119
CONDITIONING:
Run 400 meters
STRENGTH:
Split Jerk 2-2-2-2-2
WORK CAPACITY:
AMRAP in 10 minutes of:
5 Dumbbell Split Jerks (50/35)
7 Box Jumps (30/24)
WEDNESDAY 201118
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
21 Kettlebell Swings (24/16)
15 Slam Ball Squats (30/20)
9 Slam Balls (30/20)
200 meter Run
TUESDAY 201117
CONDITIONING:
Run 400 meters
STRENGTH:
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
WORK CAPACITY:
5 Rounds for time of:
15 Deadlifts (185/125)
30 Sit-ups
MONDAY 201116
CONDITIONING:
Bike or Row 25 Calories
WORK CAPACITY:
AMRAP in 20 minutes of:
15 Thrusters (115/80)
30/24 calorie Bike
15 Chest to Bar Pull-ups
SATURDAY 201114
CONDITIONING:
Run 400 meters
WORK CAPACITY:
10 Rounds for time of:
7 Kettlebell Swings (24/16)
7 Goblet Squats (24/16)
7 Burpees
FRIDAY 201113
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
300 meter Run
7 Knees to Elbows
14 Dumbbell Push Press (50/35)
THURSDAY 201112
CONDITIONING:
Run 400 meters
STRENGTH:
High Hang Squat Clean
2-2-2-2-2
WORK CAPACITY:
3 Rounds for time of:
21 Push-ups
12 Dumbbell Hang Squat Cleans (50/35)
WEDNESDAY 201111
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
