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02.28.20

2/28/2020

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Conditioning

For Time:

200m Mid Run
50' Broad Jumps
Distance Shuttle (100m-200m-100m)
50' Walking Lunges
200m Farmer Carry
50' Plate Push
Distance Shuttle (100m-200m-100m)

20:00 Time Cap

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02.29.20

2/28/2020

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Conditioning

Teams of 2

AMRAP 25:
3 Wallballs (20/14) 
3 Kettlebell Swings (53/35) 
3 Cal Bike 
6 Wallballs (20/14) 
6 Kettlebell Swings (53/35) 
6 Cal Bike
9 Wallballs (20/14) 
9 Kettlebell Swings (53/35) 
9 Cal Bike
...
Climb By 3's Each Round 

*Athletes Switch After Completing Full Rounds

**For Example** 
Athlete 1: 3-3-3 
Athlete 2: 3-3-3 
Athlete 1: 6-6-6  
Athlete 2: 6-6-6 "

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02.27.20

2/26/2020

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Strength

10-10-8-8

BB SLRDL (ea)
Ring Push Up

Conditioning
​
3 Rounds: 

2 Min Row
2 Min Power Snatch 75/55
2 Min Russian KB Swings 50/35
2 Min Rest



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02.26.20

2/25/2020

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Strength

3 Sets:
6-12 Strict SupinatedPull-Ups
16 Plank w/ Arm Reach
:45 DB OH Hold

Conditioning

10x

:20on/1:20 off

25' Shuttle Run

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02.25.20

2/24/2020

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Conditioning

AMRAP 7
​

21 DU's
10 Burpees
-Rest 5:00-
AMRAP 7:
14 Alt DB Snatch
10 Burpees
-Rest 5:00-
AMRAP 7
7 T2B
10 Burpees

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02.24.20

2/23/2020

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Strength

E3M x 5

8 BB Bent Over Row
10 Alt Front Rack Reverse Lunges

Conditioning

21-15-9

DB Hang Squat Clean 50/25
Pull Ups
Abmat Sit Up

15:00 Time Cap


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02.22.20

2/21/2020

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Conditioning

Teams of 3: 

For Time 
(30 Minute Cap): 
50 Bench Press (115/75)
50/35 Calorie Row
50 Deadlifts (155/105)
50/35 Calorie Row

50 Bench Press (135/85)
50/35 Calorie Row
50 Deadlifts (185/135)
50/35 Calorie Row

50 Bench Press (155/95)
50/35 Calorie Row
50 Deadlifts (225/155)
50/35 Calorie Row

L1- DB Bench Press & KB Deadlift

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02.21.20

2/20/2020

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Strength

4 Sets:

12 DB Wide Stance RDL
12 Banded Lat Pull Downs Tempo @1.2.3.1

Rest 1:30

Conditioning


10-9-8-7-6-5-4-3-2-1

KB SDHP
Strict Pull Up

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02.20.20

2/19/2020

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Conditioning

6x:

30on/2:30 off

For Total Distance 

Sled Push or Drag (Pick one throughout; Next week pick other) 
Work as a team on one Sled (5 Athletes per implement)

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02.19.20

2/18/2020

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Strength

8-8-6-6

BB Back Squat
Sprinter Sit Up (1R+1L=1 rep)

Conditioning

21-18-15-12-9

Thruster 75/55
Hang Power Snatch

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