092315 S&C

A. 8:00 gymnastics technique work of choice

B. Back squat, 4­4­3­2, 2:00 rest

+

AMRAP in 7:00

15 KB swings

15 box jumps

+

Not for time:

Accumulate :60 L­hold from bar

092215 S&C

A. 1 snatch balance + 1 overhead squat, 5x1, 2:00 rest

B1. 1­arm overhead DB carry, 3xdown/back, :60 rest

B2. Strict pull ups or ring rows, 3x6­8, :60 rest

+

4 rounds for time:

6 overhead squats (65/95)

8 burpees over the bar

10 toes to bar

091815 S&C

A Max out Friday

+

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

+

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

+

Begin a set every :60 for 9:00

5 thrusters (65/95)

5 burpees