051015 Strength and Conditioning

Front squat, 4x4, 2:00 rest

B1. Strict pull ups or ring rows, 3x6-8, :60 rest

B2. 1-arm DB overhead press, 3x6-8/arm, :60 rest

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3 rounds for time:

10 thrusters (65/95)

8 burpees over the bar

30 double unders

060915 Strength and Conditioning

8:00 gymnastics skill work of choice

Power clean and jerk, 10x1 @moderate loads, begin a set every :60

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EMOM for 10:00

Evens- 100m run

Odds- 12 KB swings

060815 Strength and Conditioning

1 snatch balance + 1 overhead squat, 5x1, 2:00 rest between sets

B1. Bench press, 4x1, :60 rest

B2. 1-arm DB row, 4x8-10/arm, :60 rest

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2 sets:

:40 row @95% 

2:20 rest

060515 Strength and Conditioning

I'm excited to repeat this workout, but you should know who it's named for.  "DT" is named In honor of USAF S.Sgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J. 

Max out Friday

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“DT”

5 rounds for time:

12 deadlifts

9 hang power cleans

6 push jerks

050315 Strength and Conditioning

Squat clean clusters, 4x1.1, :10 rest between singles, 2:00 rest between sets

B1. Bench press, 3x2, :60 rest

B2. DB 1-arm overhead carry, 3xdown/back (switch arms at halfway point), :60 rest

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AMRAP in 6:00

35 double unders

12 HR push ups

10 box jumps