Weekly Conditioning

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

Week beginning 19th Nov

November 18, 2018

Session 1:

5 rounds for time:
250m row 
20 wall balls 
15 box jump overs 
10 heavy Russian swings (32/24)
 
Finisher: 
Sprint finish! 
500m ski 
250m row
18/12 cal bike
 
Session 2:
A. 
3 mins work 1 min rest. 
3 min amrap:
4 burpees over the dB 
8 dB goblet squats 
12 dB snatches
5 rounds 
 
B. 3 rounds for time
400m run
25/18 calories
12 push ups 
15 min cap
 
Session 3. 
A.
2 rounds for time 

Week beginning 12th November

November 11, 2018

Session 1:

Emom:
1. 12 wall balls + 5 box jumps 
2. 40s max bike 
3. 12 dB thursters + 3 burpee over dB
4. 40s max effort ski
5. Rest
X 6 rounds
 
Session 2.
10mins amrap
25 wall balls
12 box jumps 
8 dB snatches (25/17.5 - try a little heavier today!)
3 mins rest 
10mins amrap
500m row/ski
20 plate oh lunges (if mobility is issue goblet hold kb) 
30 DU
3 mins rest 
10min emom
1. 20/12 cal bike
2. 15 air squats + 10 sit ups
 
Session 3:
3 rounds for time - 5 min cap
5 dB clu

Week beginning 5th November

November 4, 2018

Session 1:

50 wall balls 
400m run 
30 box jumps
20 burpees
10 goblet squats (heavy) 
20 burpees
30 box jumps 
400m run 
50 wall balls
(22 min cap on this part, if at 22 mins you haven’t finished cap there take the rest and continue)
 
3 mins rest 
 
75/50 calories for time sprint
 
Session 2:
2min 1 min rest 
 
1st round: 400m run 
 
2nd round: 500m row 
 
3rd round: 30/20 cal bike 
 
4th round: 25 wall balls + 30 du 
 

Week beginning 29th Oct

October 28, 2018

Session 1:

8 min amrap:
250m row, 20kbs, 10 burpee over rower
2 min rest 
8min amrap:
200m run, 20 wall balls, 10 jumping lunges 
2 min rest
8 min amrap:
22/15 cal bike, 20 plate GTOH, 10 box jump over 
 
Session 2:
A.
In a 4 min window complete: 
10 dB box step overs 
12 devils press (with burpee)
30 double unders 
In remaining time amrap cals ski/bike/row
2 mins rest 
X4 
B. 8 min emom 
20s sprint machine
40s easy 
 
Session 3.
Minutes 0-3: max effort cals
Minutes 3-4: rest

Week beginning 22nd Oct

October 21, 2018

Session 1:

15 min amrap 
400m run 
30 wall balls 
20 burpees
5 mins rest 
15 min amrap 
30/23 cals (bike/row/ski)
30 kB swings 24/16
20 box jump overs
 
Session 2:
3 rounds for time in pairs 
400m run (together) 
80 dB thrusters 20/12
60 heavy Russian swings 32/24
40 calories
20 burpee box jump overs 
 
Session 3:
20,18,16,14...4,2
 
Cal bike 
Sit ups
Air squat 
*100m run after every round* 
 
Session 4:
Teams of 3 
Teams must

Week beginning 14th October

October 14, 2018

Monday:

A.

3min amrap:
6 burpees
8 box jumps 
10 dB snatch
1 min rest 
X 5 rounds 
B.
For time:
500m row
400m run
500m ski
10 min cap
 
Tuesday:
35/25 cals 
Into 10,9,8,7....2,1
Burpees 
Wall balls 
35/25 cals
Into
1,2,3,4.....9,10
Kb swings 
Goblet squats 
35/25 cals
 
 
Friday:
In a 10 minute window:
1 mile run/scale 1600m 
Remaining time amrap 20 walking lunges + 5 box jumps 
3 minutes rest <

Week beginning Monday 8th Oct

October 7, 2018

Monday:

50 bike
10 wall balls
100m run
40 bike
20 wall balls 
100m run
30 bike 
30 wall balls
100m run
20 bike 
40 wall balls
100m run
10 bike 
50 wall balls 
100m run
25 mins cap
 
B.
100 du 
50 kbs 
100 du 
50 meters one arm oh head kb carry (switch arms half way)
 
Tuesday: 
Emom 35 -(7 rounds)
1. 20/15 ski cals 
2. 100m run
3. 20/15 cal bike
4. 20 wall balls + 6 box jumps 
5. Rest

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