091815 S&C

A Max out Friday

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For time with a partner, one person working at a time:

100m run with a wall ball (14 for women, 20 for men)

80 overhead walking lunges w/plate

60 HR push ups

10 wall walks

100m run with a wall ball

091515 Strength and Conditioning

A. 1 snatch pull + 1 power snatch, 5x1, 2:00 rest between sets

B. Back squat, build to a tough double in 10:00

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AMRAP in 10:00

200m run

8 DB clean and jerks

3 wall walks

091415 S&C

A. Front squat, 5x3, 2:00 rest between sets

B1. 1­arm passive hang from bar, :10­:15/arm, :60 rest

B2. L­sit DB press, 3x8­10

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Begin a set every :60 for 9:00

5 thrusters (65/95)

5 burpees

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