Mark Messer 1/18/15 Mark Messer 1/18/15

011915 Strength and Conditioning

A. Front squat, 5x3, 2:00 rest between sets

EMOM for 10:00

Evens- 6 DB push press, heavy

Odds- 6-8 pull ups

AMRAP in 6:00

10 burpees

20 wall ball

Mark Messer 1/15/15 Mark Messer 1/15/15

011615 Strength and Conditioning

Max out Friday

For time:

12-9-6-3

Thrusters (65/95)

Toes to bar

Mark Messer 1/14/15 Mark Messer 1/14/15

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

B1. Back squat, 4x3, :30 rest

B2. HR push ups, 4x10; 2:00 rest

AMRAP in 8:00

6 power cleans (75/115)

12 alternating pistol squats

14 box jumps

Mark Messer 1/13/15 Mark Messer 1/13/15

A. 1 squat clean + 1 hang squat clean, 5x1, 2:00 rest between sets

B1. Snatch pull, 4x1 @1RM and adding, :30 rest

B2. 5 HSPU or 2 wall walks, :90 rest

5 rounds for time:

15 wall ball

400 meter row

Mark Messer 1/12/15 Mark Messer 1/12/15

A. Snatch balance, 6x1, 2:00 rest between sets

B. Split jerk, build to a tough single in 10:00

EMOM for 12:00

Evens- 5 overhead squats (65/95)

Odds- 8 bar facing burpees