082015 S&C

Collin modeling his shorts for the 6pm class...a cat walk genius! 

A. Back squat, 4x3, 2:00 rest

B1. DB shoulder press, 3x6­8, :60 rest

B2. Shoulder taps, 3x6­8 OR :20 handstand hold, :60 rest

+

10:00 @90%

250m row

081915 s&c

A. Power clean and split jerk, 10:00 technique work

+

EMOM for 10:00

evens­ 6 alternating pistol squats, weighted if possible

odds­ 2­3 muscle ups or 5 CTB pull ups

+

AMRAP in 8:00

200m run

6 DB clean and jerks

10 HR push ups

6pm 

081815 S&C

A. Power snatch clusters, 4x1.1, :10 between singles, 2:00 rest between sets

B1. Strict TTB, 3x6­8, :60 rest

B2. Farmers walk, 3xdown/back heavy, :60 rest

+

4 rounds for time:

2 wall walks OR 4 HSPU

10 box jumps

12 KB swings

081715 S&C

A. Bench press, 8­8­6­4, 2:00 rest between sets

B. DB rear­foot elevated split squat, 3x8­10/leg, :30 between legs, :60 between sets

+

AMRAP in 8:00

6 pull ups

8 burpees

30 double unders

100m run

 +

60 hollow rocks

Max Out Friday

Max out Friday

+

For time:

“mini-Fran”

15-12-9

Thrusters (65/95)

Pull ups