Weekly Conditioning

Week beginning 18th March

March 17, 2019

Session 1:

10 rounds for time:
10 alt dB snatch (22.5/15)
10 alt dB lunges (hold dB in any position)
3 mins rest 
8 rounds for time:
10/8 calories bike/ski/row
10 burpees
3 mins rest 
800m rum 
 
Session 2:
A.
5 rounds for time: 
400m run
10 devils press
12/10 cals 
60s rest 
27 min cap
B. 
10min emom
30 du + 10 dB thruster
*db should be unbroken — choose a weight that allows this, scale reps as needed* 
 
Session 3:
 
2 min on 1 min off 
250m row 

Week beginning 11th March

March 10, 2019

Session 1:

A. 
In 3 mins complete 
100m run
40 du 
12 burpees 
10 box jump overs 
In your remaining time do as many reps as possible of: 
Round 1 - cals row
Round 2 - wall balls
Round 3 - cals bike
Round 4 - db snatch
Round 5- cals ski
90s rest between rounds.
(Adjust reps accordingly - you should be getting at least 30s on each round to do the amrap reps)
 
B. 
800m run 
10 dB man makers 
400m run 
5 dB man makers 
200m run 
 
 
Session 2:
A. 
20 min amrap:
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Week beginning 4th March

March 3, 2019

Session 1:

A:
5 rounds for time:
400m run
20kbs 
12 dB stoh (22.5/15)
6 burpee box jumps 
22 min cap 
 
B: amrap 12
I go you go
15/10 cal bike 
After each interval each 10 syncro burpees 
 
Session 2:
10min emom:
10 down ups + 8 dB STOH
(Find a challenging rep scheme - 45s work)
 
3 min rest 
 
10min amrap 
12/10 cal bike 
20 wall balls 
10 push ups 
 
3 Min rest 
 
10min amrap 
200m run 
15 heavy as poss Russian kb swin

Week beginning 25th Feb

February 24, 2019

Session 1: 

A.
3 mins amrap 
30 du 
15 wall balls 
7 down ups 
90s rest 
X 5 rounds 
B. 
For time: 
800m run 
30 calories 
20 kbs 
100 sandbag/farmers carry/d ball carry 
 
 
Session 2:
A.
10 rounds for time: 
200m run 
12 dB snatches 
8 burpee over dB
(27 min cap) 
B.
In pairs:
20 syncro plate gtoh buy in 
2k row/ski (divided however)
20 syncro plate gtoh cash out
(8 min cap) 
 
 
Session 3:
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Week beginning 18th Feb

February 17, 2019

Session 1: 

3 rounds for time: 
800m run 
60 kbs 
400m ski/row
20 burpees 
3 mins rest 
2 rounds:
30/23 cal bike 
100m plate farmer carry 
2 mins rest 
200 du finish 
 
Session 2:
In teams of 3. 
150 wall balls 
150 box jumps
150 burpees
150 calories 
150 empty bar thrusters 
*at any time 1 person must be on a 400m run*
 
Session 3. 
A.
20-18-16....4-2 
Calories 
Box jump overs 
*after each round 200m run* 
B. In pairs 

Week beginning 11th feb ❤️

February 10, 2019

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 
2 mins rest:
X 4 rounds 
 
B. Grab a machine 
20s easy 
20s moderate 
20s HARD AS 
60s rest 
X4 rou

Week beginning 4th Feb

February 3, 2019

Session 1:

On a rolling clock:
 
Mins 0-7 amrap 
15 wall balls 
10 Russian swings 32/24
5 high box jumps 30/24inch 
Mins 7- 10 REST
Mins 10-15 
As many cals as possible
Mins 15-17 - REST 
Mins 17-24 amrap
15 dB snatches 
10 burpee over dB
5 dB goblet squats 
Mins 24-27 - REST
Mins 27-32
As many cals as possible different machine 
Mins 33-34 -REST 
Mins 34-41 amrap
15 plate gtoh 
10 plate oh lunges 
5 burpee box jumps 
 
 

Week beginning 28th Jan

January 27, 2019

Session 1:

10 mins:
10,9,8,7....2,1
Devils press 
Box jump overs 
In remaining time complete as many meters on the rower as possible 
(Don’t sandbag the rower! This would be your ‘score’!)
 
3 min rest
10 min amrap:
25 wall balls 
20/15 cal ski erg 
10 weighted sit ups 
 
3min rest 
10 min 
Every 2 mins x5 
12/8 cal bike + 10 alt dB snatch 22.5/15 
(Adjust as needed cap each round 1.40 latest)
 
 
Session 2.
15 min amrap:
IGYG full rounds
10/7 calories 
8 kbs

Week beginning 21st Jan

January 20, 2019

Session 1:

A. 
10 rounds for time:
14 dB snatches 
20 wall balls 
25 du 
(25 min cap) 
B. 
Partner 2500m row - every transition 8 syncro down ups
 
Session2:
A. 4 rounds for time:
500m row/ski
20 plate gtoh (20/10)
12 oh plate alt lunges 
8 burpees plate jumps 
60s rest 
(27 min cap)
 
B. 
100 calories for time, but EMOM
Death by burpees, min 1 - 1 burpee, min 2 -2 burpee etc - 10 min time cap, 
*if you can no longer finish the burpees in the minute to get back on the machine drop 3 burpees, maintain those burpees un

Week beginning 14th Jan

January 13, 2019

Session 1:

A.
Min 1: max effort bike cals
Min 2: max effort double unders 
Min 3: max box jumps 
Min 4: max row cals
Min 5: max dB snatch
Min 6: rest
X 4 rounds 
 
B. 5 mins max effort dB thrusters 
emom 5 burpees 
 
 
Session 2:
A.
3 rounds for time: 
800m run 
40 wall balls
25/15 cal bike/ski/row
12 KBS (American - try go heavier today 32/24 as it’s not to high reps) 
50m d ball/sandbag/plate hug carry
B. 
50 burpees for time 
 
Session 3: (Sw only)
15 min amrap:

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