Weekly Conditioning

Week beginning 5th August

August 4, 2019

Session 1: (Monday Strat & SW)

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.

200 walking lunges 

 

Session 2: (Tuesday Strat, Wed S


Week beginning 29th July

July 28, 2019

Session 1: (Monday Strat & SW)

Every 3 minutes for 15 mins:

15 burpees

15 wall balls

100m run

5 min rest

5 rounds for time -15 min cap

15/10 cals

15 dB stoh

15/10 cals

15 dB front squats

(Alternate ergs)

 

 


Week beginning 22nd July

July 21, 2019

Session 1: (Monday Stratford & Sw)

2 mins on 1 min off x 4

30 Du/40 SU

12 air squats

6 burpees

 

5 mins rest

 

3 mins on 90s rest x3

100m run

12 kbs

6 burpees

 

5 min rest

 

4 mins on 2 min rest


Week beginning 15th July

July 14, 2019

Session 1: (Monday Stratford & Sw)

3min amrap:

4 DB snatch

4 single arm DB thrusters

4 single arm DB thrusters other side

4 burpee over db

Straight into

3 mins max cals

Straight into

3 min amrap:

8 wall balls

6 box jumps

50m run


Week beginning 8th July

July 7, 2019

Session 1: (Monday Stratford & SW)

For time:

A.

400m run

50 wall balls

500m row

50 box jump overs 

400m run

50 double unders 

500m row

50 dB snatches

(20 min 

 

B:

Grab a fr


Week beginning July 1st

June 30, 2019

Session 1: (Monday stratford and SW)

A.

5 rounds for time:

12 burpees

15 kbs

200m run

60s rest

22 min time cap

B.

In pairs - 2 rounds divide the work however

75 cals

100 wall balls

 


Week beginning 24th June

June 23, 2019

Session 1: (Monday stratford and SW)

8 min - for time:

25 dB snatch

40 air squats

25 dB snatch

30m walking lunge

25db snatch

20 push ups

3 min rest

8 min emom:

10/15 calories bike *nb adjust cals as needed to find a challenging target, should be done 40s ish*


Week beginning 17th June

June 16, 2019

Session 1:

Two rounds of:

6 mins amrap

100m run

8 burpee box jumps 

8 single arm hang c&j (4per arm) 22.5/15

2 min rest 

5 min rest into

Two rounds of:

6 min amrap

40du 

10 wall balls 

10 alt db snatch 


Week beginning 10th June

June 9, 2019

Session 1:

A.

2 mins max cals

1 min rest

2 mins amrap:

5 burpees, 10 box jumps, 15 air squats

1 min rest

X 5 rounds

B. SPRINT

400m run

50 wall balls

400m run

(Can you do those wall balls unbroken....)

 


June 2, 2019

Session 1:

Every 7 mins:
Round 1:
1k row or ski /2k concept 2 / 800m run
Amrap:
20 wall balls 
10 burpee 
3 min rest 
Round 2: 
1k row or ski /2k concept 2 / 800m run
Amrap:
15 dB box step overs 
10 burpees
3 min rest 
Round 3:
1k row or ski /2k concept 2 / 800m run
Amrap:
60 double unders 
10 burpees 
3 min rest 
Round 4:
1k row or ski /2k concept 2 / 800m run
20 kbs 
10 burpees
*try change erg/cardio each round*
 

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