Weekly Conditioning

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:

Week beginning 7th Jan

January 6, 2019

Session 1: Monday Stratford, Tuesday Sw

15 min amrap:

10 devils press

15 ‘a squats’ https://www.instagram.com/p/BsBQoqLhEkd/

5 min rest

15 min amrap

250m row

10 burpees over the erg

15 heavy Russian kb swings 32/24

 

Session 2: Tuesday Stratford, Wednesday Sw

5 min amrap:

50 Du

25 air squats

12 db snatches 22.5/15

50m sprint

In remaining time as many burpee box jump overs as possible

2 min rest


Week beginning 31st Dec

December 31, 2018

New Year’s Eve:

In pairs: 

15 min amrap 

40 calories
40 dB hang c&j
40 calories (different machine)
40 devils press
*divide work however*
 
5 mins rest 
 
In pairs:
15 mins amrap 
I go you go full round 
100m run 
10 wall balls 
6 box jumps 
*these are fast and hard rounds guys! Push hard* 
 
3 mins rest 
 
5 mins 
In pairs 
As many burpees as possible. 1 working at a time 

Session 2:

10min amrap
2 wall balls
2 burpees
2 box jumps 

New Year’s Eve!

December 30, 2018

New Year’s Eve 

In pairs: 
15 min amrap 
40 calories
40 dB hang c&j
40 calories (different machine)
40 devils press
*divide work however*
 
5 mins rest 
 
In pairs:
15 mins amrap 
I go you go full round 
100m run 
10 wall balls 
6 box jumps 
*these are fast and hard rounds guys! Push hard* 
 
3 mins rest 
 
5 mins 
In pairs 
As many burpees as possible. 1 working at a time 

Week beginning 24th dec

December 27, 2018
Session 1. 
12/10 calories 
20 burpees
12/10 cals 
19 burpees
12/10 cals 
18 burpees
Etc etc all the way down to 1
*nb- the bike shouldn’t be more than 1 min work 10/8 if this is challenging*
 
 
Session 2
A. 
In pairs: 
In 5 mins: 
Accumulate as many cal on bike as poss
1 min rest 
5 min:
As many wall balls as possible
2 min rest 
5 mins: 
As many burpees as possible 
1 min rest 
5 mins: 
As many DB burpee box step over as possible 
2 min rest:
5 mins:

Week beginning 17th Dec

December 16, 2018

Session 1.

A.
Amrap of:
10 wall balls, 8 burpees, 6 box jump overs 
3 min amrap of above:
1 min rest 
2 min amrap of above:
1 min rest 
1 min amrap of above:
3 mins rest
X3 rounds 
*start from the top each interval 
 
B.
2 rounds of:
500m row
500m ski 
30/20 cal bike
 
Session 2: 
A.
In pairs, work divided
25min amrap
100 wall balls 
100/80 calories
100 dB snatches
100 dB box step overs
 
 
B. 
In pairs 

Week beginning 10th December

December 9, 2018

Session 1:

10 rounds for time:

10 burpee box jump overs 

15 KB swings 

200m run 

30 min cap

 

Session 2:

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

2 rounds of :

12 DB thrusters 

12 box jumps 

100m run 

in remaining time ski/bike/row 

B. 

8 min amrap in pairs: 

I go you go

20/12 calories 

 

Session 3:

a.

2 rounds

800m run, 

50 wall balls 

50 double unders 

2 min rest

 

2 rounds:

400m run 

25 wall balls 

25 double unders

1 min rest 

 

2 roun


Week beginning 3rd December

December 2, 2018

Session 1

In warm up look at the devils press.

15 min amrap 
500m row 
15 devils press (with burpee) (12/20)
15 dB front squats 
 
5 mins rest 
 
15 min amrap: 
25/18 cal bike 
20 wall balls
40 du 
 
Session 2:
A. 
4 mins on, 2 mins rest 
400m run 
8 box jumps
10 dB snatches 
Amrap burpees 
X 4 rounds 
 
B. 
Bike/ski/row
Emom:
1. 20/12 cals
2. 18/10 cals 
3. 15/8 cals 
4. 12/6 cals 
X 3 rounds 
*adj

Week beginning 26th Nov

November 25, 2018

Session 1:

A. 
Every 4 mins: 
20/15 cal bike
12 wall balls
5 push ups 
X5
 
B. 
2k row or ski
Every 90s 5 down ups 
 
Session 2:
partner wod - divide work as desired 
30 min amrap 
50 burpees
50 box jump overs
50 dB snatches (22.5/15)
50 cals bike/row/ski
50 double  unders (each - 100 singles each)
50 cals bike/row/ski
 
Session 3.
Emom 35
1. Calories
2. Double unders 
3. KBS
4. 100m run
5. Rest 
*each minut

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