012115 Strength and Conditioning
A1. Bench press, 4x1, :60 rest
A2. Pendlay row, 4x4-6, 2:00 rest
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EMOM for 15:00
1st min: 10 box jumps
2nd min: 12 HR push ups
3rd min: 30 double unders
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Not for time:
Accumulate 55 hollow rocks
012015 Strength and Conditioning
A. 1 power clean + 2 split jerks, 5x1, 2:00 rest
B. Snatch grip deadlift, 4x5 @ 1RM or higher, 2:00 rest
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3 rounds for time:
10 KTE
12 KB swings
14 alternating pistol squats
011915 Strength and Conditioning
A. Front squat, 5x3, 2:00 rest between sets
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EMOM for 10:00
Evens- 6 DB push press, heavy
Odds- 6-8 pull ups
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AMRAP in 6:00
10 burpees
20 wall ball
011615 Strength and Conditioning
#TGIMOF
Max out Friday
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For time:
12-9-6-3
Thrusters (65/95)
Toes to bar
011515 Strength and Conditioning
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
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AMRAP in 8:00
6 power cleans (75/115)
12 alternating pistol squats
14 box jumps