Weekly Conditioning

Week beginning 1st October

September 30, 2018

Monday

8 amrap 
2-4-6-8-10...
Goblet sq 
Kb swings 
Burpees
3 mins rest 
 
8min amrap 
30 double unders 
50m run
15 wall balls
3 mins rest 
 
8 mine emom
15/10 cal bike (or manageable cals)
 
Tuesday:
For time:
A.
400m run
50 wall balls
400m run
50 box jump overs 
400m run
50 double unders 
400m run
(17 min cap)
B. 
Choose 1 machine: 
For time:
100 cals for time 
(125 on the rower) 

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

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