Weekly Conditioning

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 


Monday 28th – Sunday 3rd June

May 29, 2018

Tuesday:

 
Every 2 mins:
1. 200m run + 40 du
2. 40 wall balls + 15 box jumps
3. 500m row 
4. 3 rounds of 8 down ups, 8 kbs, 8 goblet squats 
5. 2 min rest 
X4 rounds
 
Friday:
200m run 
20 burpees 
20 box jumps 
200m run 
18 burpees 
18 box jumps
200m run 
16 burpees 
16 box jumps 
Etc etc all the way down to 
200m run 
2 burpees 
2 box jumps 
 
Saturday:
In pairs: 
In 5 mins: 
Accumulate as many cal on bike as poss
2 min rest

Monday 21st – Sunday 27th

May 20, 2018

Monday: 

50 burpees
50 wall balls
50 plate gtoh 20/10
50 cals bike/row/ski
50 single arm dB h.p.c (25 per arm) 20/12
400m run
35 min cap - if you complete it becomes an amrap mwahahahhaha
 
Tuesday:
 
10 rounds for time:
15/10 cal bike/row/ski - (try alternate each round - your worst machine should be the extra one)
12 wall balls 
10 down ups 
 
B. Abs/core finisher of coaches choice. 
 
Friday: 
 
A: 
10 min amrap 
15 burpee box jump over 
15 cals row 
200m run 
 

Monday 14 – Sunday 20th

May 13, 2018

Monday:

A:
‘Helen - ish’ 
5 rounds for time:
400m run
21 kbs 
12 dB stoh (22.5/15)
 
B: amrap 12
I go you go
15/10 cal bike 
After each interval each 10 syncro burpees 
 
Tuesday: 
8min emom:
10 down ups 
(Find a rep scheme you can hold for
The 8 mins but will be tough) 
 
2 min rest 
 
8min amrap 
12/10 cal bike 
20 wall balls 
10 push ups 
 
2 Min rest 
 
8min amrap 
100m run 
15 heavy as poss Russian kb swin

Monday 7th – Sunday 13th

May 6, 2018

Monday: 

90s work: 60s rest 
Amrap:
12kbs (24/16)
12 goblet squats 
X  3
Straight into
90s work: 60s rest 
Amrap
10/8cal bike 
10 dB snatch 
X3 
Straight into
90s work: 60s rest 
30du (or 12 burpees)
10 wall balls
 
These are sprints! You get rest try go hard and keep intensity levels high 
 
Tuesday: 
 
8 mins amrap:
100m run
10 burpee box jumps 
10 heavy kb swings 
 
3 mins rest 
 
8 min amrap:
250m

Monday 30th April – 6th May

April 29, 2018

Monday 30th

3 min amrap + 1 min rest 

30 DU 

8 down ups 

4 heavy DB snatch 30/22.5

 x 3 

2 min rest after last round

3 min amrap + 1 min rest 

15 wall balls 

8 down ups 

4 high box jumps 

x 3

2 min rest after last round 

3 min amrap + 1 min rest 

15 KBS 

8 down ups 

4strict PU/ ring rows (pull ups should be unbroken)

x 3 

 

Tuesday 1st 

a.

50/40 cal bike

30 wall balls 

15 burpees 

2 min rest 

60/50 cal row 

30 KBS (32/24)

15 burpees

2 min rest 

50/40 cal ski 

30 box jumps overs 

15 b


Monday 23rd – 29th April

April 22, 2018

Monday 23rd:

8min amrap:

250m row 

10 burpee over erg 

 

2 min rest

8 min amrap 

100m run

15 wall balls 

5 high box jumps 

 

2 min rest 

8 min amrap 

70/60 cals on the bike 

in remaining time DB man makers 

 

Tuesday 24th:

a.

1 min max effort ski 

straight into 50 burpees 

4 mins cap

 

2 mins rest 

1 min max effort bike 

straight into 50 box jumps

4 mins cap 

 

2 mins rest 

1 min max effort row 

straight into 75 wall balls 

4 min cap

 

b. 

1 mile


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