051515 Strength AND Conditioning
Max out Friday
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For time with a partner, split up the work however you want:
200m run (relay style)
40 KB swings
40 HR push ups
10 wall walks
200m run (relay style)
051215 Strength and Conditioning
Front squat, 4x3, 2:00 rest
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EMOM for 8:00
Evens- 8 alternating DB snatch, heavy
Odds- 10 box jump overs
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4:00 rest
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EMOM for 8:00
Evens- 100 meter run
Odds- 12 wall balls
051215 Strength and Conditioning
A) 10 min hand stand/hand stand walk practice. (There is no space next door anymore For doing pull ups)
B) 3 deadlifts + 2 hang power cleans + 1 split jerk, build to a max of the complex in 12:00
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4 rounds for time:
12 DB thrusters
200m run
051115 Strength and Conditioning
A. DB external rotation, 3x3-5/arm, :60 rest
B. 1 squat snatch + 1 hang squat snatch, 5x1, 2:00 rest
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AMRAP in 8:00
15 KB swings
10 alternating pistol squat
8 burpees