10816 S&C

A. 2 push press + 1 push jerk + 1 split jerk, 4x1, 2:00 rest

B. Power clean, 8x1 @moderate loads and adding, begin a set every :60

+

AMRAP in 8:00

1 power snatch (65/95)

1 muscle up or 1 wall walk

2 power snatches

2 muscle ups or 2 wall walks

3 power snatches

3 muscle ups or 3 wall walks

etc......

Dec 29th S&C

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

B. 1­arm DB press, 3x8­10/arm, :60 rest between sets

+

3 sets:

AMRAP in 2:00

15 KB swings

AMRAP burpee box jumps in remaining time

:60 rest

+

5 sets:

:15 flutter kicks

:15 rest

Schedule for Next Week

We have 4 coaches gone for this next week but we still have plenty of hours open to get your training in. If you have any questions email or call me. Have a great week!!!  

also new ts are 20$ 

122115 s and c

A. Squat clean, 8x1 @moderate loads and building to a tough single, begin a set every :60

B. Offset carry, 3xdown/back twice, :60 rest

+

AMRAP in 10:00

8 front squats from the ground (65/95)

30 double unders/60 single unders

8 pull ups/ring rows

200m run

121415 S&C

https://www.instagram.com/p/_PEpeZnhOi/

World record clean and jerk ^^^^

A. 1 squat snatch + 1 overhead squat, 5x1, begin a set every 2:00

B. 1­arm tough Farmer’s carry , 3xdown/back twice, :60 rest

+

For 3 sets:

AMRAP in 3:00

6 thrusters (65/95)

8 burpees over the bar

8 toes to bar

:60 rest

pick up where you left off in previous set