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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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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 " 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 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 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 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 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 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 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) 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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