Weekly Conditioning

Week beginning 12th November

November 11, 2018

Session 1:

Emom:
1. 12 wall balls + 5 box jumps 
2. 40s max bike 
3. 12 dB thursters + 3 burpee over dB
4. 40s max effort ski
5. Rest
X 6 rounds
 
Session 2.
10mins amrap
25 wall balls
12 box jumps 
8 dB snatches (25/17.5 - try a little heavier today!)
3 mins rest 
10mins amrap
500m row/ski
20 plate oh lunges (if mobility is issue goblet hold kb) 
30 DU
3 mins rest 
10min emom
1. 20/12 cal bike
2. 15 air squats + 10 sit ups
 
Session 3:
3 rounds for time - 5 min cap
5 dB clu

Week beginning 5th November

November 4, 2018

Session 1:

50 wall balls 
400m run 
30 box jumps
20 burpees
10 goblet squats (heavy) 
20 burpees
30 box jumps 
400m run 
50 wall balls
(22 min cap on this part, if at 22 mins you haven’t finished cap there take the rest and continue)
 
3 mins rest 
 
75/50 calories for time sprint
 
Session 2:
2min 1 min rest 
 
1st round: 400m run 
 
2nd round: 500m row 
 
3rd round: 30/20 cal bike 
 
4th round: 25 wall balls + 30 du 
 

Week beginning 29th Oct

October 28, 2018

Session 1:

8 min amrap:
250m row, 20kbs, 10 burpee over rower
2 min rest 
8min amrap:
200m run, 20 wall balls, 10 jumping lunges 
2 min rest
8 min amrap:
22/15 cal bike, 20 plate GTOH, 10 box jump over 
 
Session 2:
A.
In a 4 min window complete: 
10 dB box step overs 
12 devils press (with burpee)
30 double unders 
In remaining time amrap cals ski/bike/row
2 mins rest 
X4 
B. 8 min emom 
20s sprint machine
40s easy 
 
Session 3.
Minutes 0-3: max effort cals
Minutes 3-4: rest

Week beginning 22nd Oct

October 21, 2018

Session 1:

15 min amrap 
400m run 
30 wall balls 
20 burpees
5 mins rest 
15 min amrap 
30/23 cals (bike/row/ski)
30 kB swings 24/16
20 box jump overs
 
Session 2:
3 rounds for time in pairs 
400m run (together) 
80 dB thrusters 20/12
60 heavy Russian swings 32/24
40 calories
20 burpee box jump overs 
 
Session 3:
20,18,16,14...4,2
 
Cal bike 
Sit ups
Air squat 
*100m run after every round* 
 
Session 4:
Teams of 3 
Teams must

Week beginning 14th October

October 14, 2018

Monday:

A.

3min amrap:
6 burpees
8 box jumps 
10 dB snatch
1 min rest 
X 5 rounds 
B.
For time:
500m row
400m run
500m ski
10 min cap
 
Tuesday:
35/25 cals 
Into 10,9,8,7....2,1
Burpees 
Wall balls 
35/25 cals
Into
1,2,3,4.....9,10
Kb swings 
Goblet squats 
35/25 cals
 
 
Friday:
In a 10 minute window:
1 mile run/scale 1600m 
Remaining time amrap 20 walking lunges + 5 box jumps 
3 minutes rest <

Week beginning Monday 8th Oct

October 7, 2018

Monday:

50 bike
10 wall balls
100m run
40 bike
20 wall balls 
100m run
30 bike 
30 wall balls
100m run
20 bike 
40 wall balls
100m run
10 bike 
50 wall balls 
100m run
25 mins cap
 
B.
100 du 
50 kbs 
100 du 
50 meters one arm oh head kb carry (switch arms half way)
 
Tuesday: 
Emom 35 -(7 rounds)
1. 20/15 ski cals 
2. 100m run
3. 20/15 cal bike
4. 20 wall balls + 6 box jumps 
5. Rest

Week beginning 1st October

September 30, 2018

Monday

8 amrap 
2-4-6-8-10...
Goblet sq 
Kb swings 
Burpees
3 mins rest 
 
8min amrap 
30 double unders 
50m run
15 wall balls
3 mins rest 
 
8 mine emom
15/10 cal bike (or manageable cals)
 
Tuesday:
For time:
A.
400m run
50 wall balls
400m run
50 box jump overs 
400m run
50 double unders 
400m run
(17 min cap)
B. 
Choose 1 machine: 
For time:
100 cals for time 
(125 on the rower) 

Week beginning 24th Sep

September 23, 2018
Monday:
A.
Every 5 mins 
400m run
12 burpee over dB
12 dB snatch 
15/10 cal bike
2 mins rest
X4
 
B. 
200 air squats 
Emom 20 du
7 min cap  
 
Tuesday:
A.
800m run
60 double unders
40 wall balls
20 cals ski/row/bike 
1 min rest 
X 3 rounds 
27 min cap 
B. 
1000m row sprint for time
 

Friday:

2 min on 1 min off 
250m row 
Amrap wall balls 
X 3 
3 min rest 
2 min on

Week beginning 17th September

September 16, 2018

Monday: 

A.
3 mins on, 1 min off:
400m run 
In remaining time amrap:
12 wall balls + 6 box jumps 
X 3
3 mins rest 
3 mins on, 1 min off:
500m row
In remaining time amrap:
10 lateral over erg jumps + 10 air squats 
X3 
5 mins rest, straight into 
8 min emom bike/ski:
20s easy, 20s hard, 20s rest 
 
Tuesday:
A.
20 min amrap:
200m run, 
10 burpees 
100m run with odd  object- sandbag/wallball/kb
10 plate gtoh (20/15)
50m HEAVY farmer carry (2x32/24)
 

Week beginning Monday 10th:

September 9, 2018

Monday: 

A.

4 rounds for time:
50 du 
20 plate gtoh 20/15
25 cal row/ski  (alternate each round)
60s rest 
(22 min cap)
B.
In pairs: 
200/150 cals bike for time
Every 50 cals 400m fun together 
 
Tuesday: 
A.
3x 1 min on 30sec off
Bike cals
Last round- 1 min rest to transition station 
3 x 1 min off 30s off
Wall balls 
Last round- 1 min rest to transition station
3x 1 min on 30s off
Row
Last round- 1 min rest to transition station
3 x 1 min on 30s off 
Box jump overs 

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