11/23/15 Strength and Conditioning
Plan for a partner training session on Thanksgiving day!!
Thanksgiving Schedule
Thanksgiving Day: 9am gym wide training session!!
Day after Thanksgiving:
11am Black Friday Yoga
9am - 11am Open Gym (workout will be on the board)
Friday
3 rounds for time with a partner, one person working at a time
200m run (together each round)
20 squat cleans (65/95)
20 TTB/KTE
Friday Nov 13th 15'
Meet Mr. Burpee
A Max out Friday
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“Death By Burpees”
1st min 1 burpee
2nd min 2 burpees
3rd min 3 burpees
4th min 4 burpees
add one burpee every minute
if you are still doing burpees when the next minute starts, you’re out
Nov 11th S&C
A. Squat snatch, 10x1 @ moderate loads, begin a set every :60
B1. Farmers carry, 3xdown/back twice, :60 rest
B2. Wall walks, 3x3, :60
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AMRAP in 8:00
8 TTB
12 KB swings
200m run
110215 Strength &Conditioning
Remember to Vote Tuesday November 3rd!
A. 1 squat snatch + 1 hang squat snatch, 4x1, 2:00 rest
B. Cleangrip deadlift, 7x5 touch and go, begin a set every :60
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AMRAP in 8:00
8 ground to overhead (65/95)
8 burpee box jumps
200m run
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2 rounds not for time:
15 hip extensions
:15/side star plank