Weekly Conditioning

Conditioning 16th – 23rd March 2020

March 14, 2020

Session 1

In Pairs (35:00 Cap)
40-36-32-28-24-20-16-12-8-4
Ab Mat Sit Ups
Box Jumps
Burpees
Goblet Squats
5 Cal Sprint Each, After Each Round
 
*Complete work as two sets each, each round (Round 1 - 10/10/10/10, Round 2 - 9/9/9/9 etc...)
 
 
Session 2
A. 3 Rounds For Time (30:00 Cap)
3 Rounds of DB DT (3x 12 DB Deadlift, 9 DB Hang Clean, 6 DB STOH)
90 Double Unders
45 Wall Balls
2:00 Rest
 
B. 50/40 Cals For Time
 
 
Session 3
Every 6:00 x6
24 Air Squats
24 American K

Conditioning 9th-15th March 2020

March 8, 2020

Session 1

A. For Time (30:00 Cap)

33-27-21-15-9-3
Calories
Wall Balls 
400m Run After Each Round 
 

Session 2
10 rounds for time (30:00 Cap)
12 kettle bell swings
14 burpee box jumps
16 calories

 

Session 3
For Time: (25:00 Cap)
1200m Run
Then:
40-30-20
Down Ups
DB Deadlifts
Air squats
Sit ups

B. In Pairs
Row for distance in 6:00
Swap every 20 pulls.

 

Session 4
4 Rounds For Time (32:00 Cap)
50


2nd – 8th March 2020

March 1, 2020

Session 1

3 Rounds For Time (30:00 Cap)
100m Farmers Carry
50/40 Cals
35 Box Jump Overs
20 DB Power Cleans
 
Session 2
These are sprints! AFAP!
 
Every 3:00 x4
20 Sit Ups
15 KBS
100m Run
Rest 2:00
Every 3:00 x4
20 Air Squats
15 Wall Balls
10 Cal Row
Rest 2:00
Every 3:00 x4
20 Jumping Lunges
15 DB Hang C&J
10 Cal Ski
 
Session 3
A. 21-18-15-12-9-6-3 (20:00 Cap)
DB Thrusters
3-6-9-12-15-18-21
DB Burpees

24th – 1st March

February 23, 2020

24/02/2020

Session 1 (28:00 Cap)

Male Cals - 50-40-30-20-10

Female Cals - 40-32-24-16-8

After every round

20 Burpees

40 Jumping Lunges

200m Run

Session 2

Every 7:00 x5 (35:00 Cap)

500/450m Row or Ski

20 Heavy DB Snatch

20 KB SDHP

400m Run

Session 3

2 Rounds For Time (28:00 Cap)

750m Row

10 DB Burpee Box Step Overs

20 A KBS

30 Wall Balls

40 Cal Ski

50 Cal Bike

Session 4

Each Section is 7:00 (31:00 Total)

3 Rounds

36 Double Unders

18 Wall Balls

Then:

AMRAP Cal Ski

1:00 Rest

3 Rounds

36 Double Unders

18 Alt DB Snatch

Then:


17th – 23rd February

February 17, 2020

Session 1 

In Pairs (25:00 Cap)

A. 10-15-20-25

Db Burpee Box Step Overs (Split)

20-30-40-50

Calories On Two Different Machines Each (At Same Time)

B. 160 Wall Balls (12:00 Cap)

Partner A works entire minute 1 - B rests

Partner B works entire minute 2 - A rests

Rotate each minute until completed reps

Session 2

A. For Time (24:00 Cap)

800m Run (1000m Machine)

Then

21-15-9-15-21

Db Squat Cleans

Push Ups

Jumping Lunges (Each Leg)

Then

800m Run

B. E2MOM x5

20/16 Cals AFAP

(This is 100% SPRINT effort)

Session 3

Every 10:00 x4

500m/450m Ski

30 Reps*

500m/450m Row

15 Reps*<


10th – 16th February

February 9, 2020
Session 1
In Pairs 
40-30-20-10
Synchro Down Ups
10-20-30-40
Synchro DB Front Squats
 
Directly Into
 
40-30-20-10
Cal Split
10-20-30-40
Syncrho HR Push Ups
 
 
Session 2
Track your own rest
 
5 Rounds For Time
9 Sit Ups 
6 A KBS
3 Burpee Box Jump Overs
 

Monday 3rd February – 9th February

February 2, 2020

Session 1:

 
For Time (30:00 Cap)
100 Double Unders
25 Burpee Box Jump Overs
1000m Row/Ski or 2000m Bike
50m DB Suitcase Deadlifts
1000m Row/Ski or 2000m Bike
25 Burpee Box Jump Overs
100 Double Unders
 
Rest 5:00
 
At the 35:00
For Time*:
25 Cals
20 Cals
15 Cals
 
Alternate between ski, bike and row - you choose the order!
 
 
 
Session 2:
 
AMRAP 10
200m Run
14 DB Thrusters
12 V-Ups
 
Rest 3:00
 

Week beginning 27th Jan

January 26, 2020

Session 1: 

15 min amrap:
20 wall balls
20/15 cals row
20 box jump overs 
20/15cals bike 
 
5 min rest 
 
15 min amrap 
20-18-16-14……4-2
Burpees 
Sit ups 
Kb swings 
 
Session 2:
A. 
5 mins on
25/18 calories
15 burpees to target 
10 box jump overs 
8 devils press
In remaining time amrap DU 

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 


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