091115 Strength and Conditioning

A Max out Friday

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For reps with a partner:

One partner works while the other rests

:30 ground to overhead (65/95)

:30 ground to overhead (second partner)

:30 burpees

:30 burpees (second partner)

:30 sit ups

:30 sit ups (second partner)

:60 rest

x2 

091015 S&C

A. Clean-grip deadlift, 5x5 touch and go, 2:00 between sets

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4 rounds for time:

2 muscle ups OR 4 CTB pull ups

8 power cleans (65/95)

10 HR push ups

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8:00 @90%

150m row

10 alternating front rack lunges (65/95)

20m bear crawl

2 wall walks

090815 S&C

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

B. Bench press, 4­4­2­2, 2:00 between sets

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3 rounds for even times:

200m run

8 toes to bar

10 wall ball

2:00 walk rest

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Not for time:

accumulate :90/side plank

090315 S&C

A. Front squat, 4­3­3­2­2, 2:00 rest

B1. Farmers carry, 3xdown/back heavy, :60 rest

B2. 10m­15m handstand walk, 4 handstand push ups OR 2 wall walks, :60 rest

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4 rounds for time:

12 burpees

15 KB swings

090215 S&C

A. 2 clean­grip deadlifts + 1 clean pull + 1 power clean, 4x1, 2:00 rest

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EMOM for 12:00

1st­ 2­3 muscle ups OR 5 CTB pull ups

2nd­ 10 box jump overs

3rd­ 100m run

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4 sets:

:30 row @ high effort

1:30 rest