Weekly Conditioning

Week beginning 24th Sep

September 23, 2018
Monday:
A.
Every 5 mins 
400m run
12 burpee over dB
12 dB snatch 
15/10 cal bike
2 mins rest
X4
 
B. 
200 air squats 
Emom 20 du
7 min cap  
 
Tuesday:
A.
800m run
60 double unders
40 wall balls
20 cals ski/row/bike 
1 min rest 
X 3 rounds 
27 min cap 
B. 
1000m row sprint for time
 

Friday:

2 min on 1 min off 
250m row 
Amrap wall balls 
X 3 
3 min rest 
2 min on

Week beginning 17th September

September 16, 2018

Monday: 

A.
3 mins on, 1 min off:
400m run 
In remaining time amrap:
12 wall balls + 6 box jumps 
X 3
3 mins rest 
3 mins on, 1 min off:
500m row
In remaining time amrap:
10 lateral over erg jumps + 10 air squats 
X3 
5 mins rest, straight into 
8 min emom bike/ski:
20s easy, 20s hard, 20s rest 
 
Tuesday:
A.
20 min amrap:
200m run, 
10 burpees 
100m run with odd  object- sandbag/wallball/kb
10 plate gtoh (20/15)
50m HEAVY farmer carry (2x32/24)
 

Week beginning Monday 10th:

September 9, 2018

Monday: 

A.

4 rounds for time:
50 du 
20 plate gtoh 20/15
25 cal row/ski  (alternate each round)
60s rest 
(22 min cap)
B.
In pairs: 
200/150 cals bike for time
Every 50 cals 400m fun together 
 
Tuesday: 
A.
3x 1 min on 30sec off
Bike cals
Last round- 1 min rest to transition station 
3 x 1 min off 30s off
Wall balls 
Last round- 1 min rest to transition station
3x 1 min on 30s off
Row
Last round- 1 min rest to transition station
3 x 1 min on 30s off 
Box jump overs 

Week beginning 3rd Sep

September 2, 2018

Monday:

5 mins amrap :
100m run
8 burpee box jumps 
8 single arm hang c&j (4per arm) 22.5/15
2 min rest 
X3 
Straight into 
5 min amrap:
40du 
10 wall balls 
10 alt db snatch 
2 mins rest 
X3 
 
Tuesday: 
3 rounds for time:
25/20 cals bike/ski/row
30 wall balls 
15 burpee to bar 
(17 min cap) 
5 min rest 
3 rounds for time:
400m run 
30 kbs 24/16
15 box jump overs 
(12 mins cap) 
 
Friday: 

Week beginning 27th August

August 26, 2018

Bank holiday Monday

‘The girls mega mix’
Divide work up however suits in pairs
 
Karen - 150 wall balls 
Straight into 
3 rounds of Kelly(ish) - 400m run, 30 burpees, 30 box jumps 
Straight into
Annie - 50,40,30,20,10 sit ups and du
Straight into 
100 cals bike finisher
 
Tuesday:
A.
2 rounds:
4 mins to complete:
100m run 
20 burpees 
20 wall balls 
In remaining time amrap bike
2 mins rest 
4 mins to complete:
100m run 
20 box jump overs 
20 dB devils press (no burpee) 
In rema

Week beginning Monday 20th August

August 19, 2018

Monday:

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.  I go you go each move: 
200m run each, 
100m farmer carry each (go heavy but aim is unbroken) 
8 min amrap 
 
Tuesday:

Week beginning Monday 13th

August 12, 2018

Monday:

A. 

Intervals - try go hard as you can use the rest to recover and match time
500m row 
25 burpees
5 dB clusters (let’s go heavy folks) 22.5/15
3 mins rest 
4 rounds 
B. Emom 10 
15-20 wall balls 
 
Tuesday:
A. 10 rounds for time:
20/15 cal row/ski 
10 burpee box jumps 
15 kbs 24/15
 
B. Abs
 
Friday: 
10 min amrap:
400m run 
25 burpees to bar 
10 dB step overs 
2 min rest 
8 min amrap:
200m run 
15 box jump overs 
10 air sq

Week beginning 6th Aug

August 5, 2018

Monday:

2 mins work 1 min rest 
1. 400m run 
2. Amrap 8 down ups + 8kbs 
3. 20/15 cals ski erg
4. Amrap 8 wall balls + 5 box jumps 
X3
 
Tuesday:
800m run 
3 mins rest 
600m run
2mins rest
400m run 
1 min rest
200m run
 
Straight after your 200m run straight into:
150 air squats 
100 double unders 
50 burpees 
25/18 cals bike 
 
Friday: 
4 minutes on 2 mins rest alternating rounds:
1. 25/18 cals bike + 10 down ups in remaining time amrap wall balls 
2 mins rest 

Week beginning Monday 30th

July 29, 2018

Monday:

10 min amrap
 15 kb swings 
15 box jump overs 
15/10cal ski
 
3 mins rest
10 min emom 
1. 12 burpees 
2. 20 wall balls
 
3 min rest 
10 min amrap 
250m row
30 du 
20 air sq
 
Tuesday:
A take on Ben bergeron’s ‘death race’ 
SPRINT:
5 rounds of 
15/10 cal bike/ski/row
10 burpees 
7min cap 
7min rest 
work In pairs so you can cheer/support while you are resting (if you can speak)
X3
These are sprints, so go hard as you can! You should be close

Week of Monday 23rd

July 22, 2018
Monday: 
A.

800m run 

21 kbs
21 goblet sq (24/16)
800m run
15 kbs
15 goblet squats 
800m run 
9 kbs 
9 goblet squats 
800m run
 
B. 
100 cals bike/ski/row for time 
(If more people in class than equipment partner up and 150 cals divide work) 
 
Tuesday:
2 mins max effort bike 
1 min rest 
2 mins amrap 10 wall balls + 5 box jumps 
1 min rest 
2 mins max effort burpee to bar
1 min rest 
2mins amrap 20 du + 10 dB snatch 
3 min rest between rounds
X3
 

1 2 3

WP Facebook Auto Publish Powered By : XYZScripts.com
>