052115 Strength and Conditioning

Muscle up practice, 8:00 technique work

Clean and jerk, 5x1, 2:00 rest between sets

+

4 rounds for time:

8 deadlifts (135/185)

10 HR push ups 

100m run

052015 Strength and Conditioning

A. 1 power snatch + 1 hang power snatch, 5x1, 2:00 rest

B1. Front rack reverse lunges, 3x10, :60 rest

B2. DB 1-arm row, 3x4-6/arm, :60 rest

+

AMRAP in 6:00

15 wall balls

10 burpees

05something15 S&C

Hey guys if I ever forget to post the power wod to  

Front squat, 5x2, 2:00 rest

+

For 12:00

1st min- 5-7 ring dips 

2nd min- 10 box jumps 

3rd min- 35 double unders

+

:60 row for max calories

051815 Strength and Conditioning

Had a great weekend at our power meet. If you missed it, get to training. We are having another meet the end of July.

 A. Bench press, 4-4-3-2, 2:00 rest

B1. KB windmills, 3x4/side, :60 rest

B2. Handstand hold, 3x:15 seconds, :60 rest

+

AMRAP in 7:00

8 pull ups

12 KB swings

200m run

051515 Strength AND Conditioning

Max out Friday

+

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)