Weekly Conditioning

Week beginning 31st Dec

December 31, 2018

New Year’s Eve:

In pairs: 

15 min amrap 

40 calories
40 dB hang c&j
40 calories (different machine)
40 devils press
*divide work however*
 
5 mins rest 
 
In pairs:
15 mins amrap 
I go you go full round 
100m run 
10 wall balls 
6 box jumps 
*these are fast and hard rounds guys! Push hard* 
 
3 mins rest 
 
5 mins 
In pairs 
As many burpees as possible. 1 working at a time 

Session 2:

10min amrap
2 wall balls
2 burpees
2 box jumps 

New Year’s Eve!

December 30, 2018

New Year’s Eve 

In pairs: 
15 min amrap 
40 calories
40 dB hang c&j
40 calories (different machine)
40 devils press
*divide work however*
 
5 mins rest 
 
In pairs:
15 mins amrap 
I go you go full round 
100m run 
10 wall balls 
6 box jumps 
*these are fast and hard rounds guys! Push hard* 
 
3 mins rest 
 
5 mins 
In pairs 
As many burpees as possible. 1 working at a time 

Week beginning 24th dec

December 27, 2018
Session 1. 
12/10 calories 
20 burpees
12/10 cals 
19 burpees
12/10 cals 
18 burpees
Etc etc all the way down to 1
*nb- the bike shouldn’t be more than 1 min work 10/8 if this is challenging*
 
 
Session 2
A. 
In pairs: 
In 5 mins: 
Accumulate as many cal on bike as poss
1 min rest 
5 min:
As many wall balls as possible
2 min rest 
5 mins: 
As many burpees as possible 
1 min rest 
5 mins: 
As many DB burpee box step over as possible 
2 min rest:
5 mins:

Week beginning 17th Dec

December 16, 2018

Session 1.

A.
Amrap of:
10 wall balls, 8 burpees, 6 box jump overs 
3 min amrap of above:
1 min rest 
2 min amrap of above:
1 min rest 
1 min amrap of above:
3 mins rest
X3 rounds 
*start from the top each interval 
 
B.
2 rounds of:
500m row
500m ski 
30/20 cal bike
 
Session 2: 
A.
In pairs, work divided
25min amrap
100 wall balls 
100/80 calories
100 dB snatches
100 dB box step overs
 
 
B. 
In pairs 

Week beginning 10th December

December 9, 2018

Session 1:

10 rounds for time:

10 burpee box jump overs 

15 KB swings 

200m run 

30 min cap

 

Session 2:

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

2 rounds of :

12 DB thrusters 

12 box jumps 

100m run 

in remaining time ski/bike/row 

B. 

8 min amrap in pairs: 

I go you go

20/12 calories 

 

Session 3:

a.

2 rounds

800m run, 

50 wall balls 

50 double unders 

2 min rest

 

2 rounds:

400m run 

25 wall balls 

25 double unders

1 min rest 

 

2 roun


Week beginning 3rd December

December 2, 2018

Session 1

In warm up look at the devils press.

15 min amrap 
500m row 
15 devils press (with burpee) (12/20)
15 dB front squats 
 
5 mins rest 
 
15 min amrap: 
25/18 cal bike 
20 wall balls
40 du 
 
Session 2:
A. 
4 mins on, 2 mins rest 
400m run 
8 box jumps
10 dB snatches 
Amrap burpees 
X 4 rounds 
 
B. 
Bike/ski/row
Emom:
1. 20/12 cals
2. 18/10 cals 
3. 15/8 cals 
4. 12/6 cals 
X 3 rounds 
*adj

Week beginning 26th Nov

November 25, 2018

Session 1:

A. 
Every 4 mins: 
20/15 cal bike
12 wall balls
5 push ups 
X5
 
B. 
2k row or ski
Every 90s 5 down ups 
 
Session 2:
partner wod - divide work as desired 
30 min amrap 
50 burpees
50 box jump overs
50 dB snatches (22.5/15)
50 cals bike/row/ski
50 double  unders (each - 100 singles each)
50 cals bike/row/ski
 
Session 3.
Emom 35
1. Calories
2. Double unders 
3. KBS
4. 100m run
5. Rest 
*each minut

Week beginning 19th Nov

November 18, 2018

Session 1:

5 rounds for time:
250m row 
20 wall balls 
15 box jump overs 
10 heavy Russian swings (32/24)
 
Finisher: 
Sprint finish! 
500m ski 
250m row
18/12 cal bike
 
Session 2:
A. 
3 mins work 1 min rest. 
3 min amrap:
4 burpees over the dB 
8 dB goblet squats 
12 dB snatches
5 rounds 
 
B. 3 rounds for time
400m run
25/18 calories
12 push ups 
15 min cap
 
Session 3. 
A.
2 rounds for time 

Week beginning 12th November

November 11, 2018

Session 1:

Emom:
1. 12 wall balls + 5 box jumps 
2. 40s max bike 
3. 12 dB thursters + 3 burpee over dB
4. 40s max effort ski
5. Rest
X 6 rounds
 
Session 2.
10mins amrap
25 wall balls
12 box jumps 
8 dB snatches (25/17.5 - try a little heavier today!)
3 mins rest 
10mins amrap
500m row/ski
20 plate oh lunges (if mobility is issue goblet hold kb) 
30 DU
3 mins rest 
10min emom
1. 20/12 cal bike
2. 15 air squats + 10 sit ups
 
Session 3:
3 rounds for time - 5 min cap
5 dB clu

Week beginning 5th November

November 4, 2018

Session 1:

50 wall balls 
400m run 
30 box jumps
20 burpees
10 goblet squats (heavy) 
20 burpees
30 box jumps 
400m run 
50 wall balls
(22 min cap on this part, if at 22 mins you haven’t finished cap there take the rest and continue)
 
3 mins rest 
 
75/50 calories for time sprint
 
Session 2:
2min 1 min rest 
 
1st round: 400m run 
 
2nd round: 500m row 
 
3rd round: 30/20 cal bike 
 
4th round: 25 wall balls + 30 du 
 

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