082415 S&C
A. Overhead squats, 4x3, 2:00 rest between sets
B1. 1arm DB press, 3x10, :60 rest
B2. Scap push ups, 3x10, :60 rest
+
3 rounds for time:
100m run
15 KB swings
10 burpees
082115 S&C
A Max out Friday
+
For time with a partner (split the workload however you want)
100m farmers carry (each)
40 burpees
50 box jumps
60 sit ups
100m farmers carry (each)
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