Weekly Conditioning

Monday 23rd – 29th April

April 22, 2018

Monday 23rd:

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 

70/60 cals on the bike 

in remaining time DB man makers 

 

Tuesday 24th:

a.

1 min max effort ski 

straight into 50 burpees 

4 mins cap

 

2 mins rest 

1 min max effort bike 

straight into 50 box jumps

4 mins cap 

 

2 mins rest 

1 min max effort row 

straight into 75 wall balls 

4 min cap

 

b. 

1 mile


Monday 16th – Sunday 22nd

April 15, 2018

Monday 16th

a.

3 rounds for time: 

400m run 

15 burpee box jumps

200m run

15 KBS 32/24

100m run

15 goblet squats

 

b. 

1 min max effort ski,

1 min rest 

1 min max effort row 

1 min rest 

1 min bike 

1 min rest 

x 2

 

Tuesday 17th:

a.

100 wall balls 

80 kb swings 

60 box jumps 

40 cal bike 

20 burpees 

2 mins rest 

repeat in reverse

 

b.

tabata air squats 

tabata sit ups 

 

Friday 20th:

50 cals bike buy in 

5 rounds for time:<


Monday 9th – 15th April

April 8, 2018

Monday 9th:

a. Every 5 mins on, 2 min rest for 4 rounds:

2 rounds of :

10 DB thrusters 

12 box jumps 

100m run 

in remaining time ski/bike/row 

 

b. 

Max effort wall balls, 3 mins rest then 3 sets of 50%

 

Tuesday 10th April:

a.

800m run, 

50 wall balls 

30 burpees

2 min rest

 

400m run 

25 wall balls 

15  burpees

1 min rest 

 

200m run 

12 wall balls 

7 burpees

 

b. 100/80 cal bike/row/ski for time 

 

Friday 13th April:

 

Every 2 mins:


    Mon 2nd – 8th April

    April 4, 2018

     

     

    Monday 2nd April

    teams of three:

    I go you Go full rounds.

    6 db hc&j  per arm

    8 burpee  over db

    6 db atl db snatch (15/22.5) 

    3 rounds each 

    400m run together 

    10 wall balls 

    8 box jumps 

    6 heavy kb swings (32/24)

    3 rounds each 

    400m run together

    10 burpee to bar 

    8 plate GTOH

    6 goblet squats 

    3 rounds each 

    400m run together

     

    Tuesday 3rd April:

     

    30m Amrap

    50 DU

    400m run 

    30 wall balls 

    20 burpees to bar 

    10 plate oh lunges per leg

     

    Friday 5th April:

    10 r


    >