Weekly Conditioning

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)

 


Week beginning 9th Sep

September 8, 2019

Session 1:

A.

21-18-15-12-9

Kbs

Burpee over kb

*50du after each round*

 

B. In groups of 3

10 mins to accumulate:

Max wall balls, max calories row/ski, as many meters running

  • 1 person row/ski
  • 1 person accumulating wall balls
  • 1 person on 400m run

Week beginning 2nd September

September 1, 2019

Session One: (Monday Strat&SW)

30-20-10

Wall balls

Db snatch (22.5/15)

Straight into

10-20-30

Calories (row/rogue bike/ski)

Burpees over db

Straight into

200m run

50 air squats

200m run

25 air squats


Week beginning 26th August

August 26, 2019

Monday bank holiday session on previous post: 

 

Session 2: (Tuesday Strat, Wednesday SW)

A.

In 5 mins complete:

400m run

20 wall balls

20 DB Snatches

In remaining time amrap cals

2 mins rest

4 rounds

 

B.

1k row/ski

150 double unders for time


Bank Holiday Monday 26th Aug

August 25, 2019

Bank holiday spesh!!!!

 

In pairs:

A:

10 min amrap:

IGYG full rounds

15/10 cals bike

8 dB alt snatch (heavy! Try go heavier than normal)

6 burpee over db

 

4 mins rest

 

B:

10 mins:

50 wall balls buy in:

Then


Week beginning 19th August

August 18, 2019

Session 1: 

A

3 min amrap

25 du 

15 air squats 

10 burpees

1 min rest 

3 min amrap 

15/8 cal 

15 wall balls

7 box jumps

2 mins rest 

3  rounds 

 

B. 

For time

800m run 

30


Week beginning 12th Aug

August 11, 2019

Session 1:

15 min amrap:

25 wall balls 

200m run

15 burpees over DB

10m dB OH walking lunges (per arm)

5 min rest 

15 mins amrap 

25 kbs

20/15 calories 

15 goblet squats 

10 sit ups

 

 

Session 2:

A.

30min amrap 

800m run 

15 DB burpee box step over 

30/20 cals


Week beginning 5th August

August 4, 2019

Session 1: (Monday Strat & SW)

A. 

3rounds for time: 

200m run 

30 wall balls 

 

3 min rest 

Straight into 

 

3rounds for time:

15/10 calories bike 

15 burpee box jumps 

 

3 min rest 

Straight into 

 

3rounds for time: 

250m row 

20 dB snatch (22.5/15)

 

Try do each mini Wod as fast as possible! These are sprints! Hold onto those wall balls, attack the bike etc! 

(28 min cap) 

 

B.

200 walking lunges 

 

Session 2: (Tuesday Strat, Wed S


Week beginning 29th July

July 28, 2019

Session 1: (Monday Strat & SW)

Every 3 minutes for 15 mins:

15 burpees

15 wall balls

100m run

5 min rest

5 rounds for time -15 min cap

15/10 cals

15 dB stoh

15/10 cals

15 dB front squats

(Alternate ergs)

 

 


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