Weekly Conditioning

Week beginning 18th November

November 17, 2019

Session 1:

10 mins:

12,10,8,6,4,2

Devils press 

Box jump overs 

In remaining time complete as many meters on the rower as possible 

(Don’t sandbag the rower! This would be your ‘score’!)

 

3 min rest

10 min amrap:

25 wall balls 

250m ski

30d


Week beginning 11th Nov

November 10, 2019

Session 1:

A.

3 rounds of:

250m row/ski

21 kbs

Into

3 rounds of:

21 wall balls

200m run

Into

3 rounds of:

15 cals

10 burpees to bar

 

B.

Emom 10


Week beginning 4th October

November 3, 2019

Session 1:

A.

3 rounds for time:

50 wall balls

40 walking lunges

30 dB stoh (22.5/15)

20 calories

10 devils press (22.5/15)

25 min cap

B.

In pairs

2k row for time

Every 250m

10 synchro burpee


Week beginning 28th October

October 27, 2019

Session 1:

In pairs:

1500m row

Into

4 rounds each, IGYG,

8 burpees over dB

10 dB snatch

1500m ski

Into

4 rounds each, IGYG,

8 box jump overs

19 wall balls

100 cals bike

Into


Week beginning 22nd Oct

October 20, 2019

Session 1: 

8min amrap:

250m row 

10 burpee over erg 

 

2 min rest

8 min amrap 

100m run

15 wall balls 

5 high box jumps 

 

2 min rest 

8 min amrap 

80/60cals on the bike 

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Week beginning 14th October

October 13, 2019

Session 1:

A. 

Intervals – try go hard as you can use the rest to recover and match time

500m row/row/1k concept 2 bike

20 burpees

5 dB clusters (go heavy, only 5!) 22.5/15

3 mins rest 

4 rounds 

 

B. Emom 10 

15 wall balls + 20du/25plate jumps

 

 


Week beginning 7th October

October 6, 2019

Session 1:

8 min amrap:

200m run

10 burpee box jumps

10 DB thrusters

3 mins rest

8 min amrap

25/20 cals

30 du

15 plate gtoh

3 mins rest

8 min amrap

2,4,6,8....etc

Air squat


Week beginning 29th Sep

September 29, 2019

Session 1:

 

3 rounds of:

20 cals

15 burpees to bar

Straight into

3 rounds of:

20 db snatches

15 wall balls

Straight into:

3 rounds of:

20m db single oh lunge

15 kb swings

 

 

Session 2:


Week beginning 23rd September

September 22, 2019

 

Monday:

A.

3min amrap:

6 burpees

8 box jumps 

10 dB snatch

1 min rest 

X 5 rounds 

*pick up where you left off*

 

B.

For time:

500m row

400m run

500m ski


Week beginning 16th September

September 15, 2019

Session 1:

A.

2 rounds for time:

25 calories

25 wall balls

25 burpee box jumps

25 heavy Russian swings

800m run

20m min time

 

B.

10 min emom:

5 down ups + 8/5 cals

(Adjust rep scheme up or down to be challenging but doable in 45s)

 


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