Weekly Conditioning

Week of Monday 23rd

July 22, 2018
Monday: 
A.

800m run 

21 kbs
21 goblet sq (24/16)
800m run
15 kbs
15 goblet squats 
800m run 
9 kbs 
9 goblet squats 
800m run
 
B. 
100 cals bike/ski/row for time 
(If more people in class than equipment partner up and 150 cals divide work) 
 
Tuesday:
2 mins max effort bike 
1 min rest 
2 mins amrap 10 wall balls + 5 box jumps 
1 min rest 
2 mins max effort burpee to bar
1 min rest 
2mins amrap 20 du + 10 dB snatch 
3 min rest between rounds
X3
 

Monday 16th – Sunday 22nd

July 15, 2018

Monday:

20 burpees 
3 rounds of:
200m run
15 dB step overs (20/12)
20 burpees
3 rounds of:
15/10 cal bike
15 wall balls
20 burpees: 
3 rounds of:
15/10 cal ski/row
15 goblet squats (24/16)
20 burpees 
 
Finisher:
60s long arm plank 
60s rest 
X8
 
Tuesday:
A.
6 mins on 2 mins rest X 4 rounds 
200m run 
15 down ups 
15 dB front sq (22.5/15)
*pick up where you left off*
 
B. 
choose 2 machines of death, either bike/ski/row

Monday 9th- Sunday 15th

July 8, 2018

Monday:

400m run 
20 burpees
20 box jumps 
400m run 
16 burpees 
16 box jumps
400m run 
12 burpees
12 box jumps 
400m run 
8 burpees
8 box jumps 
400m run 
4 burpees
4 box jumps 
 
Tuesday:
A.
4 rounds  
50 air squats 
12 burpees 
400m run 
1 mi rest 
 
B. In pairs:
P.1 completes 18/13 cals fast as possible 
P.2 hangs from bar - if partner 2 comes down p.1 must pause 
3 rounds each 
 
Friday:

Monday 2nd – 8th July

July 1, 2018

Monday: 

A. 
5 rounds for time:
25/18 cal bike 
15 burpees 
10 dB thrusters 22.5/15
1 min rest 
25 min cap 
B. 
I go you go ski erg intervals 250m x 4 each
 
 
Tuesday: 
A. 
3 x 2 min on 1 min rest
Amrap: 25 du, 6 down ups
- pick up where you left off
3 mins rest 
B.
3 x 2 min on 1 min rest
Amrap: 12 Russian kbs (32/24), 6 goblet squats 
- pick up where you left off
3 mins rest
C. 
3 x 2 min on 1 min rest
Amrap: 10 kb alt lunges(arms long at side), 6 dB stoh (20/12)

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 
 

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