Today’s conditioning is 5 rounds of work with 2:00 rest between rounds. There is a 4:00 time cap on each round. Keep track of the time it takes to complete each round and try to stay consistent.
The 300m run should take no longer than 2:00 to complete each round. Adjust the distance as needed. If you are not running and using a machine instead, shoot for a distance that will take a similar amount of time. This will probably be 400m on the rower and 800m on the bike.
The overhead walking lunge may be performed with a dumbbell, kettlebell or barbell. It should be a lighter weight that allows you to complete the lunge without stopping.
The toes to bar or sit ups should take no longer than 1:00 to complete. You may adjust the number of reps as needed to stay within that time domain.
Today’s conditioning is focused on pacing. You will complete a task, then rest :30 and try to repeat that task. There will be 2:00 rest between tasks.
For the run, mark a starting line and run out for 2:30. At the 2:30 mark, stop where you are. After you rest :30, your goal is to get back to the starting line exactly at the 2:30 mark. This can also be done on machine, attempting to get the same exact number of meters each interval.
The devil press should be performed with a weight that allows you to move for the entire minute. After your :30 rest, your goal is to complete the same number of reps you got in the first minute.
The wall balls should be performed with a weight that allows you to move for the entire minute. After your :30 rest, your goal is to complete the same number of reps you got in the first minute. If you do not have a wall ball, you can perform light thrusters or jump squats.
Today’s conditioning consists of two triplets. You will have two scores: time to complete each triplet. There is a 12 minute time cap on each triplet. After you finish the first, you will rest until the 16:00 mark and complete the second.
The hang clean and jerks should be done at a weight that allows you to complete the set of 30 in no more than 2 sets. Switch arms each rep.
The front squats should done at a weight that allows you to complete the set of 30 in no more than 2 sets. Adjust the weight accordingly.
The calories should take no longer than 2:30 for the set of 30. You may cut the number down to 20-15-10 if you need to avoid hitting the time cap. If you do not have a machine, run 300m, 200m, 100m respectively. Keep the a similar time domain as the calories in mind. The 300m should take no longer than 2:30.
The hang snatch should be done at a weight that allows you to complete the set of 30 in no more than 2 sets. Switch arms each rep.
The walking lunges should done at a weight that allows you to complete the set of 30 in no more than 2 sets. Adjust the weight accordingly.
Today’s conditioning is 8 rounds of double unders, step ups, and calories or a shuttle run. You will complete one round at the top of every 3:30, and then rest until the next 3:30 interval. Stay consistent in your times across all 8 rounds.
The double unders should take no longer than :30 to complete.Adjust the number of reps, or perform singles unders or jumping jacks.
The step ups may be weighted however you would like. You may use one or two kettlebells or dumbbells, or any odd object. Choose a weight that allows you to perform each set of 10 unbroken.
The calories or shuttle run should take no longer than :45 to complete. Adjust the number of reps accordingly.
Track
5 Sets:
400m @ mile pace + :09
600m recovery jog
Notes
Today’s track workout alternates between 400m at a moderate-hard pace and 600m at a recovery pace. Make sure your recovery pace is easy enough to allow you to repeat the harder 400m efforts.
Today’s strength is Turkish Get Ups. You choose the weight each rep. Perform 7 reps on each side and you may rest as needed between reps. These can be performed with a dumbbell, kettlebell, or odd object. Check out this video on how to do a Turkish Get Up with a seabag.
At Home Conditioning
5 Rounds for time
200m Run
20m Broad Jump
20 Single Arm Clean and Jerks
20:00 time cap
Notes
Today’s conditioning is a task priority with a 20 minute time cap. Your score is either the time it takes to complete 5 rounds, or the number of rounds and reps completed at the time cap.
The run should take around 1:00 to complete. Adjust the distance accordingly.
The broad jumps are completed with a 2-feet take off and 2-feet landing. Take off for the next jump right from the spot you land.
The single arm clean and jerks should be completed with a light-moderate weight. You may switch arms as needed. Try not to break more than once during the set of 20 reps.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 Easy Warm Up
–
3 Sets
1:00 Fast
3:00 Easy
right into…
4 sets
:45 fast
2:00 easy
right into…
5 sets
:30 fast
1:00 easy
–
5:00 Cool down
