121115 SC

A Max out Friday

+

For time:

100 double unders/200 single unders

15 burpee box jumps

10 ground to overhead (65/95)

5 wall walks

10 ground to overhead (65/95)

15 burpee box jumps

100 double unders/200 single unders

121015 SC

A. Double under/gymnastics practice, 8:00

B. 3 clean­grip deadlifts + 2 hang power cleans + 1 split jerk, 4x1, 2:00 rest

+

AMRAP in 6:00

200m run

12 KB swings

8 burpees

+

3:00 rest

+

For time:

30­20­10

Sit ups

HR push ups

120915 SC

A. Back squat, 4x3 @30x1, 2:00 rest

B. Bench press, 3x4­6, 2:00 rest

+

AMRAP in 10:00

30 double unders or 60 single unders

6 thrusters, tough

200m run

2 wall walks or 4 handstand push ups

120815 S&C

A Power snatch clusters, 4x1.1, :10 rest between sets, 2:00 rest between sets

B1. DB external rotation, 3x6­8/arm, :60 rest

B2. Handstand hold or 10m handstand walk, 3x:20, :60 rest

+

3 sets for reps:

:60 row calories

:60 weighted lunges with plate overhead

:60 toes to bar

:60 rest

120715 S&C

A. Front squat, 1­1­1­1, 2:00 rest

+

EMOM for 8:00

evens­ 3 squat cleans, moderate/tough

odds­ 6­8 pull ups or ring rows

+

4 rounds for time:

100m run

8 burpees

10 alternating DB snatches