040315 Strength and Conditioning
Max out Friday
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4 rounds for time:
6 front squats (65/95)
8 bar-facing burpees
10 TTB
040215 Strength and Conditioning
Clean-grip deadlift, 5x4 touch and go @moderate weight building each set, 2:00 rest
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EMOM for 12:00
1st min- 3 ground to overhead (75/105)
2nd min- 2-3 wall walks
3rd min- :30 row or airdyne @ 90% effort
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Not for time:
Accumulate :90 plank/side
050115 Strength and Conditioning
A. Back squat, 5-4-3-2 @ 21x1 tempo, 2:00 rest
B1. Push press, 3x4, :30 rest
B2. Ring dips, 3x5-7, 2:00 rest
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3 rounds for time:
15 wall balls
12 HR push ups
9 KB swings, heavy
033115 Strength and Conditioning
A. Power snatch, 5x2 touch and go @moderate weights, 2:00 rest
B1. DB farmers carry, 3x3 down/back twice, :30 rest
B2. Strict pull ups, 3x5-7, 2:00 rest
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AMRAP in 6:00
8 burpee box jump overs
8 alternating DB snatches
30 double unders
033015 Strength and Conditioning
A. 10:00 15.5 movement prep
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15.5
For time:
27-21-15-9
Row calories
Thrusters (65/95)
Scaled:
For time
27-21-15-9
For time:
Row calories
Thrusters (45/65)
Last open workout of the year! Leave it all out there!!