010815 Strength and Conditioning

A. 10:00 gymnastics practice (pull ups, muscle up transitions, HSPU, etc)

B. Front squat, 5x2, 2:00 rest between sets

+

For reps:

:60 HR push ups

:60 burpee pull ups

:60 row cal

:60 KB swings

:60 double unders

:60 rest

x2

010715 Strength and Conditioning

A. Hang power clean, 5x3, 2:00 rest between sets

B1. Split jerk, 4x1, :30 rest

B2. 1 muscle up or 4x5-7 ring dips, 2:00 rest

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AMRAP in 6:00

250 meter row

10 box jumps

10 wall ball

010615 Strength and Conditioning

Move swift as the Wind and closely-formed as the Wood. Attack like the Fire and be still as the Mountain.

A. Bench Press, 2-2-1-1; 2:00 rest between sets

B. Back Squat, build to a tough double in 12:00

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3 rounds for time:

10 power snatches (65/95)

12 toes to bar

30 double unders

010515 Strength and Conditioning

Time to get crazy and a baboon!! Happy Monday!!!

A. 1 snatch + 2 overhead squats, 5x1, 2:00 rest between sets

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EMOM for 12:00

Evens- 7 thrusters (65/95)

Odds- 5 CTB pull ups

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AMRAP in 5:00

12 goblet squats

10 burpees

112015 Strength and Conditioning

A. TGU, build to a tough single in 10:00

B1. Pendlay row, 4x5

B2. Farmers walk, 4xdown/back twice

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AMRAP in 8:00

8 power cleans (65/95)

10 box jumps

200 meter run