093015 S&C

A. Back Squat, 4­3­2­2, 2:00 rest

B. Back squat, max reps in 2:00 (95/135)

C. Clean pull, 1­1­1­1­1 @1RM, begin a set every :60

+

For 6:00

20 row calorie buy­in

Then AMRAP in remaining time:

3 wall walks

6 pull ups

[Scaled­ 5 shoulder to overhead (55/85) + 10 ring rows]

2:00 rest

Then:

Max row cals in :60

092815 S&C

we had 10 people at our Yoga intro class. 

A. Power snatch clusters, 5x1.1, :10 rest between singles, 2:00 rest between sets

B. Push press, 4x3, 2:00 rest

+

AMRAP in 8:00

8 burpee box jump overs

30 double unders

12 KB swings

+

Not for time:

Accumulate 60 hollow rocks​

092415 S&C

A 1 power snatch + 1 hang power snatch, 4x1, 2:00 rest

+

EMOM for 10:00

odds­ 6 deadlifts (115­135/185­205)

evens­ 10m handstand walk OR 4 handstand push ups OR 8 shoulder taps

+

For time:

12­10­8­6­4­2

Plate­hop burpees

Plate overhead reverse lunges (25/45)

Sit ups

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