050415 Strength and Conditioning
B) Front squat, 10x2 @ 50-60% of 1RM, begin a set every :60
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3 sets for even times:
8 hang power cleans (65/95)
10 burpees over the bar
200m run
2:00 rest
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