Weekly Conditioning

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
 

Monday 16th – Sunday 22nd

July 15, 2018

Monday:

20 burpees 
3 rounds of:
200m run
15 dB step overs (20/12)
20 burpees
3 rounds of:
15/10 cal bike
15 wall balls
20 burpees: 
3 rounds of:
15/10 cal ski/row
15 goblet squats (24/16)
20 burpees 
 
Finisher:
60s long arm plank 
60s rest 
X8
 
Tuesday:
A.
6 mins on 2 mins rest X 4 rounds 
200m run 
15 down ups 
15 dB front sq (22.5/15)
*pick up where you left off*
 
B. 
choose 2 machines of death, either bike/ski/row

Monday 9th- Sunday 15th

July 8, 2018

Monday:

400m run 
20 burpees
20 box jumps 
400m run 
16 burpees 
16 box jumps
400m run 
12 burpees
12 box jumps 
400m run 
8 burpees
8 box jumps 
400m run 
4 burpees
4 box jumps 
 
Tuesday:
A.
4 rounds  
50 air squats 
12 burpees 
400m run 
1 mi rest 
 
B. In pairs:
P.1 completes 18/13 cals fast as possible 
P.2 hangs from bar - if partner 2 comes down p.1 must pause 
3 rounds each 
 
Friday:

Monday 2nd – 8th July

July 1, 2018

Monday: 

A. 
5 rounds for time:
25/18 cal bike 
15 burpees 
10 dB thrusters 22.5/15
1 min rest 
25 min cap 
B. 
I go you go ski erg intervals 250m x 4 each
 
 
Tuesday: 
A. 
3 x 2 min on 1 min rest
Amrap: 25 du, 6 down ups
- pick up where you left off
3 mins rest 
B.
3 x 2 min on 1 min rest
Amrap: 12 Russian kbs (32/24), 6 goblet squats 
- pick up where you left off
3 mins rest
C. 
3 x 2 min on 1 min rest
Amrap: 10 kb alt lunges(arms long at side), 6 dB stoh (20/12)

Monday 25th – Sunday 1st

June 24, 2018

Monday: 

In 12 mins - 1 mile run straight into amrap:
15 burpee to bar, 15 kbs
3 mins rest.
In 9 mins - 800m run straight into amrap:
12 wall balls, 12 box jumps
2 mins rest:
In 6 mins - 400m run straight into amrap:
10 burpee to bar, 10 kbs
1 mins rest:
In 3 mins - 200m run straight into amrap:
8 wall balls, 8 box jumps 
*if you are legitimately a slower runner, scale the distance eg: instead of 1 mile - 1200m - should be getting time each round to work into the amrap*
 
Tuesday:
A.
5 rounds for time:
400m run 
20 dB snatch 25/17 (try go a little heavier than normal!)

Monday 18th – 24th

June 17, 2018

Monday:

 
800m run
Then:
3 rounds of 
21 kbs 
15  down ups
9 gob squats
 
50/40 cal bike 
 
Then:
3 rounds of 
21 dB gtoh
15 down ups 
9 dB box step overs 22.5/15
 
800m run 
 
Tuesday: 
 
A: 
3 rounds for time:
1k row
20 burpee devil press 
30 wall balls 
27 min cap
 
B: 
30s work 30s rest x5
Bike 
GO HARD AS YOU CAN 
 
Friday: 
 
15m amrap

Monday 11th- 17th june

June 10, 2018

Monday:

Wod 1:
15 mins amrap:
400m run
30 wall balls 
20 down ups 
 
5 min rest 
 
Wod 2:
For time:
50 kbs 
50 sit ups 
40 kbs 
40 sit ups 
30 kbs 
30 sit ups 
20 kbs 
20 sit ups
10 kbs 
10 sit ups 
 
Tuesday:
A. In pairs:
Amrap 20:
 
Partner one completes:
15/10 cals bike 
8 dB snatch 
6 burpees over erg 
 
100m sprint together
 
Change over.
 
B. <

Monday 4th June – Sunday 10th

June 4, 2018

Monday:

8 rounds for time 

100m run 

15 down ups

15 dB stoh 22.5/15

15/10 cal bike 

 

Tuesday: 

5 min on 2 min rest 

amrap: 

30 du

20 kb swings

10 box jumps 

*pick up where you left off* 

x 4 rounds 

 

finisher

3x60s work 60s rest

max effort air squats 

straight into 

3x 60s work 60s rest 

sit ups/v ups 

 

Friday:

emon 30

1. 12/8 cal bike 

2. 10 burpees 

3. 18 dB natch 22.5/15

 

saturday:

3 rounds for time:

400m run

25 burpee box jumps 

25 wall balls 

25 dB thrusters 20/15 


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