Sam Sailer

6/22 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

5 Burpee

10 Wall Ball

15 Med Ball Sit Ups

20 DU’s
*Rest 5min and start Part B

B: Metcon (Distance)

12min Partner Relay

Station A. 250m Row

Station B. 5 Hero (Man) Makers
*Athletes switch on the row.

06/21/17


Flagship Financial District, Flagship Upper Market – F | Performance

Weighted Dip (10-10-10-10-10)

Use dumbbells

Metcon (AMRAP – Reps)

4 Minute AMRAP:

20x Ground to Overhead 95/65

Max Rep Air Squat

Rest 1 Minute

4 Minute AMRAP:

15x Ground to Overhead 135/95

Max Rep Push-Up

Rest 1 Minute

4 Minute AMRAP:

10x Ground to Overhead 175/125

Max Rep Pull-up

6/21 Conditioning


Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Rounds and Reps)

Partner 2 Station WOD

2 Rounds:

Station 1- 5min Clock

10 Burpee Then AMRAP

10 Pull Ups

10 DB Thrusters

2min Rest

Station 2- 5min Clock

20/15 Cal Row Then AMRAP

10 Alt Lunge w/ Plate OH

10 Mtn Climbers

2min Rest and Repeat*

B: Metcon (AMRAP – Reps)

Max Reps in 4min.

Choice between:

Russian Twist

Fludder Kicks

Sit Ups

6/20 Conditioning


Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Metcon (AMRAP – Rounds and Reps)

30min Partner AMRAP

5 Push Up

10 KB Swing

15 Air Squats

200m Row
*1 athlete working at a time,switch each completed round

B: Metcon (No Measure)

Coach Choice Midline Finisher

06/20/17

Flagship Financial District, Flagship Upper Market – F | Performance

Clean (2-2-2-2-2)

Take 3 FULL seconds to get to the knee. FULL clean. As heavy as technique allows.

Metcon (Time)

4 Rounds for Time:

15x Shoulder to Overhead 135/95

15x Burpee Box Jump 24/20

06/19/17


Flagship Financial District, Flagship Upper Market – F | Performance

Back Squat (3-3-3-3-3)

Heavy, increasing

Metcon (Time)

2 Rounds for Time:

60x Single Arm Dumbbell Thruster 45/35

40x Ball Slam 50/35

20x Toes to Bar

6/19 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Metcon (AMRAP – Rounds and Reps)

10min. AMRAP

30 DU’s

10 S/A KB Swing (Total)

Rest 3min.

10min. AMRAP

10 Burpee

10 S/A KB Deadlift (Total)

Rest 3min.

10min. AMRAP

15/12 Cal Row or Bike

10 S/A KB Front Squats (Total)
*Athlete will choose one KB for entire workout.