011115 S&C

4 sets, begin a set every 3:00

3 front squats

6­8 strict pull ups or ring rows

+

AMRAP in 10:00

30 double unders or 60 single unders

8 thrusters

10 toes to bar

2 wall walks

+

3 sets:

:30 flutter kicks

:30 rest

10916 S&C

A. Max out Friday

+

For time:

10­9­8­7­6­5­4­3­2­1

Front squats (65/95 from the ground)

Burpees

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$