042515 Conditioning

1) For time:

15 Muscle-Ups

15 Hang Clean to Thrusters @ 135#

20 Box Jumps 30″

10 Hang Clean to Thrusters @ 135#

15 Box Jumps 30″

15 Hang Clean to Thrusters @ 135#

10 Box Jumps 30″

15 Muscle-Ups

*Rest long enough to fully recover.

2) With HR of 155 BPM:

Non-Stop

10:00 Recovery Row for Meters

10:00 AMRAP of:

20 air squats

15 Power Snatches @ 95#

10 TTB

10:00 Recovery Row For Cal

10:00 AMRAP of:

20 Clean & Jerk @ 95#

20 DUs

042515 Strength and Conditioning

Max out Friday

+

Death by burpees

On a running clock

1st min- 1 burpee

2nd min- 2 burpees

3rd min- 3 burpees

etc…….

once you run out of rest time and can’t finish the set by the time the next minute begins, you’re done

sometimes ya just gotta warm up your hips...

042415 Strength and Conditioning

Split jerk clusters,

4x1.1,

:10 rest between singles,  

2:00 rest between sets

+

EMOM for 15:00

1st min- 5 power cleans (65/95)

2nd min- 10 alternating pistol squats

3rd min- 30 double unders

+

Not for time:

Accumulate :90/side plank

042215 Strength and Conditioning

What's for evening feeding!!? Sashimi!!!!!!! 

A. Back squat, 2-2-1-1

@21x1 tempo,

2:00 rest between sets

B. Push press,

3x4,

2:00 rest

+

10:00 @ 90% 

300m row

3 wall walks

Farmer’s carry down/back twice

042115 Strength and Conditioning

10 min of muscle up practice. Work banded transitions then "extensions and hollows" while hanging from the rings. Toes should be pointed at all times, while in the peak of the "hollow" position your body should resemble a banana. 

then

1 clean pull + 1 power clean AHAP 

5x1 every 2 min  

Then

3 rounds 

200 m run  

7 ctb pull ups  

10 box jumps