S&C

Tuesday April 26

A. Back squat, 3­2­2­1, 2:00 rest

B1. Kettlebell windmill, 3x5/side, :60 rest

B2. Pistol squats, 3x8 alternating, :60 rest

+

AMRAP in 10:00

200m run

15 box jumps

8 hang power cleans, 65/95

2 wall walks

S&C

Monday April 25

A. 1 power snatch + 1 hang power snatch + 1 overhead squat, 1­1­1­1, 2:00 rest between sets

B. 1­arm dumbbell press, 3x5­6/side, :60 rest

+

3 sets for reps:

:60 wall balls

:60 toes to bar

:60 double unders/single unders

:60 rest

+

Accumulate :60 L­sit in tough variation (hanging from bar, between two boxes, on rings, etc)

042116

Thursday April 21

A. 2 touch and go power cleans + 1 split jerk, 1­1­1­1­1, begin a set every 2:00

B. Snatch­grip deadlifts w/pause just below knee on way up and down, 2­2­2, begin heavier

than last week, 2:00 rest

+

4 rounds for time:

10 pull ups/ring rows

12 burpees to a plate

14 goblet squats

+

Accumulate 2:30 front leaning rest on ground

042016

Wednesday April 20

A1. Push press, 5­5­4­3, :60 rest

A2. :60 gymnastics or double under practice, :60 rest

+

For 12:00

1st­ 6­8 ring dips

2nd­ 5 touch and go ground to overhead, you pick the weight

3rd­ 100m run

+

2 rounds not for time:

:30/side plank

20m bear crawl

Friday 1/29

Friday January

A Max out Friday

+

For time:

10 overhead squats (65/95)

15 burpees

20 KB swings

30 double unders or 60 single unders

20 KB swings

15 burpees

10 overhead squats