123014 Strength and Conditioning
A. Bench press, 3-2-2-1, 2:00 rest between sets
+
EMOM for 15:00
1st min- 3 hang power snatches @65-85/85-105
2nd min- 7 TTB
3rd min- 10 wall ball
+
Not for time:
Accumulate 2:00 hollow hold
122914 Strength and Conditioning
A. Overhead squat, 5x3, 2:00 rest between sets
B1. Push Press, 4x3, :30 rest
B2. CTB pull ups, 4x6-8, 2:00 rest
+
AMRAP in 7:00
14 alternating DB snatches
10 burpees
30 double unders
it's Monday! You have new lifters!! Get some!!!!!
122614 Strength and Conditioning
Max out Friday. #tgimof
and for our Conditioning we have, "Helen"
3 rounds
400 meter row
21 Kb swings
12 pull ups.
Post time and Comments.
122214 Strength & Conditioning
A. 8 min gymnastics practice.
B. Back Squat 4-3-2-2 (2 min rest)
C. Metcon
For reps
60 sec work cycles
Cal. Row
HRPU
KB Swings
Pistol Squats
60 sec rest
Monday Training
A. Squat clean, 10x1 @ moderate loads, begin a set every :60
B1. DB Press, 3x4-6, :30 rest
B2. Pull ups, 3x10, 2:00 rest
+
AMRAP in 8:00
14 wall ball
10 burpee box jumps
30 double unders