031315 Strength and Conditioning

Bob takes the tire for the inaugural pull of the year! 7 min as far as possible. 135 lbs tire 606 Yards. Boom!!

Max out Friday

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For time:

1000 meter row 

30 KB swings

031215 Strength and Conditioning

Squat snatch, 15:00 technique work 

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4 sets for even times:

10 deadlifts (135/185)

10 alternating pistol squats

10 TTB

:90 rest

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Not for time:

Accumulate 

:90 L-sit or L-hang​

031115 Strength and Conditioning

who's you favorite!!? Go!

Back squat, 4-4-3-2, 2:00 rest between sets

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EMOM for 12:00

1st min: 6 shoulder to overhead (65/95)

2nd min: 8 box jumps 

3rd min: 12 wall ball

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3 sets:

:35 row @ 97%

2:25 rest​

031015 Strength and Conditioning

A. 1 power clean + 1 hang power clean, 5x1, 2:00 rest

B1. Front rack weighted lunge steps, 3x10, :30 rest

B2. DB row, 3x4-6/arm, 2:00 rest

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AMRAP in 7:00

6 hang power cleans (65/95)

8 burpees over the bar

40 double unders

Strongman Saturday

​30 min EMOM 

One: ​4 front squats (bw x 1.25)

Two: 3 cleans (bw)​

Three: 4 dips (bw x 1.25) ​