Strength & Conditioning 7/4-7/9
Monday July 4th
10 DL #225
15 Burpees
10 Front Squat #185
15 Burpees
6 Rounds
1 Mile Run
Tuesday July 5
A. 8:00 rope climb and double under technique work
B. Power clean and split jerk, build to a tough single in 10:00 or use time for technique work
+
3 rounds for time:
12 toes to bar
10 shoulder to overhead, 65/95
200m run
Wednesday July 6
A. Front squat, 3333 @22x1, 2:00 rest
B. Dumbbell push press, 3x56, :60 rest
+
AMRAP in 7:00
40 double unders/20 double unders/80 singles
10 box jumps
15 wall balls
+
Not for time:
Accumulate 1015 hollow to superman rolls
Thursday July 7
A. Snatch balance, 2222, 2:00 rest
+
For 12:00
1st 12 rope climbs/68 strict pull ups or tough ring rows
2nd 8 tough alternating dumbbell lunges
3rd 8/10 row calories
+
3 sets not for time:
25m tough prowler push, rest as needed
Friday July 8
A. Max out Friday
+
For time with a partner, one person working at a time:
400m run
10 wall walks
20 thrusters, 65/95
30 burpees
40 kettlebell swings
50 sit ups
S&C 5.27.16
Friday May 27
A. Max out Friday
+
For time with a partner, one person working at a time:
8 wall walks
20 pull ups
30 thrusters, 65/95
40 sit ups
30 thrusters, 65/95
20 pull ups
8 wall walks
S&C 5.26.16
Thursday May 26
A. Power clean, 6x2 touch and go, begin a set every :90
B. Deadlift, 4x3 touch and go, heavier than last week, 2:00 rest
+
AMRAP in 10:00
200m run
15 wall balls
10 toes to bar
6 hang power snatches, 65/95
S&C 5.25.16
Wednesday May 25
A. Front squat, 3221 @40x1; 2:00 rest
+
For 15:00
1st 5 squat cleans, 65/95
2nd 7 burpees to a plate
3rd 13 muscle ups or 23 wall walks
+
:60 row for max calories
S&C 5.24.16
Tuesday May 24
A. Push jerk, 2222, 2:00 rest
B1. Strict pull ups or negatives, 3x68, :60 rest
B2. 1arm dumbbell row, 3x68/side, :60 rest
+
3 rounds for time:
400m run
10 power cleans, 65/95
10 shoulder to overhead, 65/95