012315 Strength and Conditioning
A. 1 squat snatch + 2 overhead squats, 5x1, 2:00 rest between sets
B1. 1-arm DB row, 3x5-7, :30 rest
B2. Strict pull ups w/20x1 tempo, 3x5, 2:00 rest
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AMRAP in 7:00
8 DB squat cleans
10 burpees
12 box jumps
012115 Strength and Conditioning
"Throw a wheel on it!"
1 min to complete 10 dead lift @135
1 min rest
1 min to complete 10 bench press @135
1 min rest
2 min to complete 20 dead lift @225
1 min rest
2 min to complete 20 bench press @225
1 min rest
3 min Amrap dead lift @315
1 min rest
3 min Amrap bench press @315
Then
100 GHD Sit ups
100 hip extensions
012015 Strength and Conditioning
Hahahahaha have an awesome Friday!
Max Out Friday!!!!!
#tgimof
+
30:30s
10 Rounds
33-5 ec ME Row
30 sec Rest
These are all out efforts, your goal should be no more than a 3-5 m drop off from your best round/first round. Score is total meters rowed. If you drop more than 5 m in any given round the test is over. Record score on the benchmark board in the same column as "Frelen".
Scaled:
5 rounds
011915 Strength and Conditioning
Front squat, build to a tough double in 12:00
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AMRAP in 6:00
7 hang power cleans (65/95)
9 TTB
11 KB swings
+
4:00 rest
+
AMRAP in 6:00
7 power snatches (65/95)
9 bar facing burpees
40 double unders
011715 Strength and Conditioning
Above all, we must realize that no arsenal, or no weapon in the arsenals of the world, is so formidable as the will and moral courage of free men and women. It is a weapon our adversaries in today's world do not have. -RReagan
A. 2 push press + 1 split jerk, 5x1, 2:00 rest
B1. DB bench press, 3x5-7, :30 rest
B2. Front rack reverse lunges, 3x10, 2:00 rest
+
3 rounds for time:
10 deadlifts (135/185)
12 alternating pistol squats
8 CTB pull ups