Weekly Conditioning

Week beginning 13th May

May 12, 2019

Session 1:

1000k row/ski/2kconcept 2 bike
30 wall balls 
750k row/ski/1500 concept 2
30 burpees
500m row/ski/1k concept 2
30 dB snatches 
250 row/ski/500m concept 2
30 airsquats 
 
5 mins rest 
 
800m run
60 akbs (heavier than normal if you can!)
 
Session 2:
A. 
4 rounds for time:
20 devils press 
20 box jump overs
20 double dB alt lunges (front rack or by side)
200m run
 
B. 
In pairs:
150/100 calories:
Every 25 cals odd object/farmer carry 100m divided however
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Week beginning 6th April

May 5, 2019

 Bank holiday Monday: 

In teams of three: 
Your team has 40 mins to complete a 8k row. 
Whilst the row is taking place the team must also complete 6 rounds of - only one athlete working. 
60 du/120 singles
40 wall balls 
20 burpees
Once the 5 rounds are complete all can help complete the row: 
(So one athlete will always be rowing, one working on the 6 rounds, one resting, change and transition as desired) 
 
Session 2:
10 min amrap
200m run 
12 heavy Russian swings 
5 heavy goblet squats 
 
3 m rest 
10 min amrap Ladder 
2 wall balls 
2 down up

Week beginning 29th April

April 28, 2019

Session 1: 

A: amrap 8
20/15 cals bike 
16 plate GTOH 
16 plate oh alternating lunges 
3 min rest
 
B: amrap 8
200m run 
30 air squats 
15 push ups 
3 min rest 
 
C: emom 8
10 wall balls + 6 down ups 
On the last down up of the last minute 
800m run to finish
 
Session 2:
A. 
5 rounds for time: 
400m run 
25 wall balls 
12 dB burpee dead lifts 2x heavy dumbbel
26 min cap 
 
B. 
1k ski/row/2k concept 2 bike for time 
One tim

Week beginning 22nd April

April 21, 2019

Bank holiday Monday: 

In pairs: 
400m partner carry divided as needed 
100 box jumps - IGYG all reps 
100 burpees - 5 reps max each 
400m run together
100 plate GTOH - ‘resting’ partner holds plate OH 
100 calories - ‘resting’ partner holds plank 
400m run together 
100 wall balls - try not to let wall ball touch floor
100 dB snatches -  athletes have a dB each and don’t let it touch ground while resting 
400m partner carry divides as needed 
 
Session 2:
2 rounds:
5 min amrap: 
200m run
25 wall balls
2 min rest 
5mins amrap:
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Week beginning 15th April

April 14, 2019

Session 1: Monday Strat & SW

 
A.
50 wall balls
400m run
1 minute rest 
40 DB snatch 
400m run
1 min rest 
30/24 calories 
400m run 
1 min rest 
20 burpee box jump overs 
400m run 
1 min rest 
10 DB man makers 
400m run 
(30 min cap)
B. 
In pairs 2k row/ski/3.5k concept 2 bike.
Divided as desired, however, resting partner must be holding an empty bar over head the whole time, if the partner drops the bar, partner 2 must drop rowing/skiing whatever. 
 
Session 2: Tues strat/Wed Sw

Week beginning 8th April

April 7, 2019
Session 1: Monday Sw & strat
A.

800m run 

21 burpees
21 air squats
21 kbs
600m run
15 burpees 
15 air squats 
15 kbs
400m run 
9 burpees 
9 air squats 
9 kbs
200m run 
6 burpees  
6 air squats 
6 kbs 
 
B. 
100 cals bike/ski/ 125 row for time 
 
 
Session 2: Tuesday strat/Wednesday Sw 
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 

Week beginning 1st April

March 31, 2019

Session 1:

A.

In 4 mins:

200m run 

16 plate oh lunges 

10 burpee plate jumps 

In remaining time amrap cals 

2 min rest 

In 4 mins 

250m row 

16 alternating dB snatch 

10 box jump overs 

In remaining time amrap wall balls

2 min rest 

Repeat 

B. Choose one of the following:

1k ski/2k concept 2 bike/60/45 cals rogue bike 

One time sprint. Go hard mofos 

Session 2:

A. 

1 mile run

100 wall balls 

80 double unders 

60 kbs 

40 burpee box jumps

20 devils press 

1 min run

B. In pairs:

3 mins max effort calories (divide the time as desired) 

Straight


Week beginning 25th March

March 24, 2019

Session 1:

A. 
5 rounds of:
200m run 
12 dB snatch 
2 mins rest 
5 rounds of:
15/10 calories 
8 burpees to bar 
2 mins rest
5 rounds of:
50 du 
15 wall balls 
 
B. 
Tabata heavy Russian swings 
 
Session 2:
A.
‘Morrison’
50-40-30-20-10
Wall balls 
Kb swings 
Box jumps 
(30 min cap) 
 
B.
30/22 calories for time bike 
1 time sprint - HIT IT HARD!
 
Session 3:
A.
25 min amrap:

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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