050215 Conditioning

 Round 1

5 rounds at a moderate pace of:

ME Strict HSPU

7 FS @ 205/130#

10 Bar Facing Burpees

 5 min rest 

Round 2  

20 cal row 

50 DUs  

20 call row  

25 wall ball

15 min AMRAP  

050115 Strength and Conditioning

Max out Friday

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For time:

12-9-6-3

Power cleans (75/115)

HR push ups

043015 Strength and Conditioning

Squat clean, build to a tough single in 14:00 (post on the board) 

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AMRAP in 7:00

10 alternating DB snatches

12 box jumps

100m run

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4:00 rest

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AMRAP in 7:00

10 burpees

12 KB swings

30 double unders

042815 Strength and Conditioning

1 push press + 1 push jerk + 1 split jerk, 4x1, 2:00 rest between sets

B1. Pendlay row, 3x6-8, :60 rest

B2. Farmers carry down/back twice, :60 rest

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3 rounds for time:

7 ground to overhead (65/95)

200m run

042815 Strength and Conditioning

10:00 handstand push up practice- kicking up into a handstand and start with weights stacked on top of each other so head only goes down a little bit. 

Clean grip deadlift, 3 touch and go @moderate weight, 10x1, begin a set every :60

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EMOM for 8:00

Evens- :35 row @ high effort

Odds- 10 box jump overs

Notes to Note:  

So I have to make some rules with the carpeted area. We can't lift weight over there. You CAN carry weights (lunges, farmers walks) but you can't drop them. You CAN kb swing but you can't drop them. You can use the sled on the rubber but NOT on the carpet. You also CAN NOT drag, push, or pull, plate weight on the carpet. Just wanted to make sure everyone knew that. You rock! See ya in the morning. 

lol