S&C 7/18-7/22
Monday July 18
A. Squat snatch, 10x1 @6575% of 1RM snatch, begin a set every :60
B. Bent over dumbbell row, 3x810, :60 rest
+
AMRAP in 10:00
200m run or 250m row
15 wall balls
15 handrelease push ups
+
2 rounds not for time:
50m farmers carry
:30 flutter kicks
Tuesday July 19
A. 8:00 gymnastics technique work
B. Split jerk, 6x1 starting light and adding, begin a set every :90
+
For time:
50 double unders or 100 singles
10 tough dumbbell push press
15 burpees
20 box jumps
25 sit ups
50 double unders or 100 singles
25 sit ups
20 box jumps
15 burpees
10 tough dumbbell push press
50 double unders or 100 singles
Wednesday July 20
A. Front squat, build to a tough single in 10:00
B. Shoulder press, 2222, 2:00 rest
+
For 8:00
1 squat clean, 65/95
5 toes to bar
2 squat cleans
5 toes to bar
3 squat cleans
5 toes to bar
4 squat cleans
5 toes to bar
Etc.......
Thursday July 21
A. Power clean clusters, 3x1.1.1.1, :10 between singles, 2:00 between sets
+
For 8:00
Evens 8 alternating pistol squats, weighted if possible
Odds :30 strict pull ups, ring rows, or negatives
+
3 rounds for time:
400m run or 500m row
20 kettlebell swings
+
Not for time:
Accumulate :60 hollow hold
Friday July 22
A. Max out Friday
+
AMRAP in 10:00 with a partner, partners trade movements
3 wall walks
10 dumbbell thrusters
200m run
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
