070515 Strength and Conditioning

Overhead squat, 4x3, 2:00 rest

B1. L-sit DB press, 3x10-12, :60 rest

B2. Strict KTE, 3x6-8, :60 rest

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AMRAP in 7:00

6/side 1-arm DB thrusters

10 box jumps

200m run

070115 Strength and Conditioning

Back squat, 5x2, 2:00 rest between sets

Front rack lunges, 3x6-8, 2:00 rest

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AMRAP in 8:00

10 alternating DB snatches

8 toes to bar

25 double unders

200m run

063015 Strength and Conditioning

2 hang power cleans + 1 split jerk, 5x1, 2:00 rest

Snatch pull clusters, 3x1.1.1 @1RM snatch, :10 between singles, 2:00 between sets

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For 10:00

Evens- 100m run

Odds-  1-3 muscle ups OR 2 wall walks

061815 Strength and Conditioning

1 power clean + 1 hang power clean + 1 split jerk, 5x1, 2:00 rest between sets

Front rack lunges, 3x10-12, 2:00 rest

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10:00 @ 90% 

200m run

12 KB swings

10 burpees

2 wall walks

061715 Strength and Conditioning

Front squat, 4x3, 2:00 rest

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EMOM for 12:00

1st min- 1-2 muscle ups or 5 pull ups

2nd min- 8 alternating pistol squats

3rd min- 10 box jumps 

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Not for time:

Accumulate 10 alternating moderate TGU