010515 Strength and Conditioning

A. 8:00 skill work practice (double unders, handstand push ups, etc)

B. Power snatch cluster, 5x1.1 @70-80% of 1RM, :10 rest between singles, 2:00 rest between sets

+

2 sets:

AMRAP in 3:00

12 thrusters (65/95)

burpees over bar in remaining time

:60 rest

score is total number of burpees 

010415 Strength and Conditioning

A. Front squat, build to a tough double in 10:00

+

EMOM for 15:00

1st min: 6 push press (From ground,75/115)

2nd min: 12 wall ball

3rd min: :35 shuttle run

+

Accumulate :90 handstand hold 

 

010315 Strength and Conditioning

A. 1 hang power clean + 1 power clean, 6x1, 2:00 rest

B. Front rack reverse lunges, 3x10, start heavier than last week, 2:00 rest

+

AMRAP in 8:00

7 hang snatches power snatches (65/95)

9 CTB pull ups

300 meter row

020215 Strength and Conditioning

if you don't know, this is Collin. 

A.  Overhead squat, 5x3, 2:00 rest

B1. DB bench press, 3x3-5, :30 rest

B2. KTE, 3x8-10, 2:00 rest

+

3 rounds for time:

12 goblet squats

8 burpees

40 double unders

013115 Strength and Conditioning

Strongman Saturday! ! 

Working in pairs, Every minute on the minute alternate movements x 15 minutes

Yoke carry x 50′ @ 2x body weight or more (set up opposing Squat stands)

Push jerk x 5 @ body weight or more (ahap)

Then

10 min AMRAP

5 bench press @ 220 pounds

50 double unders

5 power cleans @ 220 pounds

200M row