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Friday 4.12.19

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Fitness Conditioning
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (95/65)

1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Sport Conditioning
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (135/95)

1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Wednesday 4.10.19

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Fitness Conditioning
AMRAP 5:
Buy-In: 35/25 Calorie Bike
Immediately Into…
12 Deadlifts (135/95)
8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Bike
Immediately Into…
8 Deadlifts (155/105)
8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 10/7 Calorie Bike
Immediately Into…
4 Deadlifts (185/135)
8 Box Jump Overs (24/20)

Sport Conditioning
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)

Monday 4.8.19

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Pausing Back Squat
5 Sets of 3:
Set #1 – 65% of estimated 1RM
Set #2 – 70%
Sets #3, 4, 5 – 75%

1st Squat – Pause for 3s in bottom.
2nd + 3rd Squat – No pause.
Rest as needed between sets.

Fitness Conditioning
3 Rounds:
200 Meter Run
30 Wallballs (14/10)
200 Meter Run
15 DB Hang Clean and Jerks (35/20)

Sport Conditioning
3 Rounds:
200 Meter Run
30 Wallballs (20/14)
200 Meter Run
15 DB Hang Clean and Jerks (50/35)

Saturday 4.6.19

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Conditioning
3 Position Power Clean
In Teams of 3:
12 Minutes to Build to a Heavy Complex
(One barbell, score is the sum of all 3 weights)

Rest 3 Minutes

Teams of 3:
AMRAP 15:
12/9 Calorie Bike
6 Lateral Barbell Burpees
3 Power Cleans F(115/80) S(155/105)

*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.

Friday 4.5.19

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Fitness Conditioning
400m Run
Straight into
10-8-6-4-2
Power Snatch 95/65
Box Jump/Step Up 24/20″

Sport Conditioning
800m Run
Straight into
10-8-6-4-2
Power Snatch 115/75
Box Jump 24/20″

Competitor Conditioning
800m Run
Straight into
10-8-6-4-2
Squat Snatch 115/75
Box Jump 30/24″

Thursday 4.4.19

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Fitness Conditioning
4 Rounds
Row 1000/800m
15 Pull Ups/20 Ring Rows
Share the work with a partner, switch working athletes anytime.

Sport Conditioning
4 Rounds
Row 1000/800m
15 C2B Pull Ups
Share the work with a partner, switch working athletes anytime.

Competitor Conditioning
4 Rounds
Row 1000/800m
10 Bar Muscle Ups
Share the work with a partner, switch working athletes anytime.