CONDITIONING:
Run 400 meters
WORK CAPACITY:
For time:
100 Toes to Bar
*Every time you break 10 Wallballs (20/14)*
THURSDAY 201203
CONDITIONING:
Run 400 meters
STRENGTH:
Build to a heavy complex of:
Power Snatch + Overhead Squat
WORK CAPACITY:
3 Rounds of:
AMRAP in 3 minutes
3 Power Snatch (135/95)
6 Push-ups
*Rest 1 minute*
WEDNESDAY 201202
CONDITIONING:
Run 400 meters
WORK CAPACITY:
5 Rounds for time of:
10 Push Press (115/80)
20 Deadlifts (115/80)
30/24 Calorie Bike
TUESDAY 201201
CONDITIONING:
Run 400 meters
STRENGTH:
Front Squat 4-4-4-4-4
(From the floor)
WORK CAPACITY:
AMRAP in 8 minutes of:
8 Bodyweight Front Squats
8 Strict Pull-ups
MONDAY 201130
CONDITIONING:
Row or Bike 25 Calories
WORK CAPACITY:
AMRAP in 30 minutes of:
500 meter Row
30 Wallballs (20/14)
30 Box Jumps (24/20)
SATURDAY 201128
CONDITIONING:
Run 400 meters
WORK CAPACITY:
4 Rounds for time of:
4 Power Cleans (205/145)
4 Front Squats (205/145)
4 Push Jerks (205/145)
FRIDAY 201127
CONDITIONING:
Run 400 meters
WORK CAPACITY:
AMRAP in 7 minutes of:
25 Double Unders
10 Burpees
*Rest 5 minutes*
AMRAP in 7 minutes of:
7 Pull-ups
7 Burpees
THURSDAY 201126
CONDITIONING:
Row or Bike 25 Calories
WORK CAPACITY:
For total reps complete:
AMRAP in 5 minutes of:
Max Calorie Row
Rest 5 minutes
AMRAP in 4 minutes of:
Max Power Snatch (135/95)
Rest 4 minutes
AMRAP in 3 minutes of:
Max Box Jumps (24/20)
Rest 3 minutes
AMRAP in 2 minutes of:
Max Toes to Bar
Rest 2 minutes
AMRAP in 1 minute of:
Max Overhead Squat (135/95)
WEDNESDAY 201125
CONDITIONING:
Bike or Row 25 Calories
WORK CAPACITY:
4 Rounds for time of:
10 Strict Press (95/65)
20 Front Rack Lunges (95/65)
40/32 calorie Bike
TUESDAY 201124
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)
