Weekly Conditioning

Monday 9th – 15th April

April 8, 2018

Monday 9th:

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

2 rounds of :

10 DB thrusters 

12 box jumps 

100m run 

in remaining time ski/bike/row 

 

b. 

Max effort wall balls, 3 mins rest then 3 sets of 50%

 

Tuesday 10th April:

a.

800m run, 

50 wall balls 

30 burpees

2 min rest

 

400m run 

25 wall balls 

15  burpees

1 min rest 

 

200m run 

12 wall balls 

7 burpees

 

b. 100/80 cal bike/row/ski for time 

 

Friday 13th April:

 

Every 2 mins:


    Mon 2nd – 8th April

    April 4, 2018

     

     

    Monday 2nd April

    teams of three:

    I go you Go full rounds.

    6 db hc&j  per arm

    8 burpee  over db

    6 db atl db snatch (15/22.5) 

    3 rounds each 

    400m run together 

    10 wall balls 

    8 box jumps 

    6 heavy kb swings (32/24)

    3 rounds each 

    400m run together

    10 burpee to bar 

    8 plate GTOH

    6 goblet squats 

    3 rounds each 

    400m run together

     

    Tuesday 3rd April:

     

    30m Amrap

    50 DU

    400m run 

    30 wall balls 

    20 burpees to bar 

    10 plate oh lunges per leg

     

    Friday 5th April:

    10 r


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