S&C 7/11-7/17
Monday July 11
A. Squat snatch, 8x1 @6570% of 1RM, begin a set every :60
B1. Chin over the bar hold, 3x max up to :30, :60 rest
B2. 1arm dumbbell row, 3x56/side, :60 rest
+
AMRAP in 7:00
8 toes to bar
10 alternating tough dumbbell snatches
200m run
Tuesday July 12
A. 1 power clean + 1 hang power clean + 1 split jerk, 11111, begin a set every 2:00
+
For 8:00
Evens 1 rope climb or 2 seated to standing rope pulls
Odds :30 double under practice
+
3 rounds for time:
2 wall walks
10 goblet squats
2 wall walks
35 double unders or 70 single unders
Wednesday July 13
A. Front squat, 2222 @22x1, 2:00 rest
B. Shoulder press, 333, 2:00 rest
+
For time:
“Mini Elizabeth”
15129
Power cleans, tough
Ring dips or handrelease push ups
+
Not for time:
Accumulate 2:00 front leaning rest
Thursday July 14
A. 1 snatch balance + 1 overhead squat, 11111, begin a set every :90
+
15:00 @85%
400m run or 500m row
12 alternating pistol squats
10 burpees
8 pull ups or ring rows
+
5 sets:
:15 hollow rocks
:15 rest
Friday July 15
A. Max out Friday
+
AMRAP in 10:00 with a partner, one person working at a time:
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
