Weekly Conditioning

Week beginning 20th Jan

January 19, 2020

Session 1:

On a running clock

4 rounds for time

15/10 cals

10 dB thrusters 22.5/15

10 down ups

2 mins rest

4 rounds for time

200m run

12 wall balls

8 box jumps

2 mins rest

4 rounds for time

15/10 cal


Week beginning 13th Jan

January 12, 2020

Session 1:

A.

For time:

50 cals

50 wall balls

40 cals

40 box jump overs

30 cals

30m double kb lunges

20 cals

20 db thrusters

10 cals

10 devils press

*females 


Week beginning 6th Jan

January 5, 2020

Session 1: Monday Sw & strat

A.

1k row/ski/2k concept 2 bike

21 burpees

21 air squats

21 kbs

750m row/ski/1400concept 2

15 burpees 

15 air squats 

15 kbs

500m row/ski/1k concept 2

9 burpees 

9 air squats 


1st jan -5th jan

January 1, 2020

Session 1 (Thursday SW)

A.

10 rounds for time

15 wall balls

8 burpee box jumps

15/10 cals

 

B.

2k row/ski for time:

Every 90s

15 air squats

7 push ups

 

 

Session 2: (Friday)

Emom 35:


    Monday 30th Dec

    December 29, 2019

    The last conditioning session of the year!!! 

    Monday 30th December

    Partner wod:

    In pairs:

    100 du (each)

    100 wall balls

    100/75 calories

    3 min rest

    75 KBS

    75 box jumps

    75/60 calories (diff machine)

    2 min rest

    50 heavy DB thrusters


    Week beginning 22nd Dec

    December 22, 2019

    Monday 23rd December:

    30-20-10

    Wall balls

    Burpees

    Calories (stay on one machine)

    4 min rest

    10-20-30

    Kbs

    Jumping lunges

    Calories (different machine)

    4 min rest

    30-20-10

    Db thrusters

    Push ups


    Week beginning 16th December

    December 15, 2019

    Session 1:

    10 min amrap:

    250m row

    20kbs

    10 burpee over rower

    2 min rest 

    10 amrap:

    200m ski

    20 wall balls

    10 jumping lunges 

    2 min rest

    10 min amrap:

    22/15 cal bike

    20 plate GTOH


    Week beginning 9th Dec

    December 8, 2019

    Session 1

    A.

    AMRAP 5:

    Buy-In:

    600m Meter Row/ski

    10 dB snatch

    25 Double Unders

    Rest 4 Minutes

    AMRAP 5:

    Buy-In:

    500 Meter Row/ski

    10 db squat cleans

    25 Double Unders

    Rest 4 Minutes

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    Week beginning 2nd December

    December 1, 2019

    Session 1:

    A. 

    10 rounds for time:

    14 dB snatches 

    20 wall balls 

    25 du 

    (25 min cap) 

    B. 

    Partner 200/150 calories  every transition 8 syncro down ups

     

    Session2:

    A. 5 rounds for time:

    500m row/ski

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    Week beginning 25th November

    November 24, 2019

    Session1:

    A:

    5 rounds for time:

    500m row/ski

    21 kbs 

    200m run

     

    B: amrap 10

    I go you go

    15/10 cal bike 

    After each interval each 10 syncro burpees 

     

    Session 2:

    8min emom:

    Read More

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