Friday 6/10/16

10:00 rope climb work

Every 5:00 for 5 sets

400m run

10 pull-ups

20 slsu

Wednesday 6/8/16

Strength:

5X

A. 5-10 Strict pull uo

B. 10 Bent over row

Conditioning:

AMRAP 15:00

10 thruster 95/65

10 box jumps 24/20

6 ohs 95/65

6 pistols

Tuesday 6/7/16

Strength:

Press

3x4 @ 70%

3x2 @ 75%

1x max reps at 40%

Conditioning:

For Time

400m run

then

3 rounds

21-15-9

Double under

KB swings 53/35

then:

400m run

Monday, June 6

Strength:
Back Squat
3x3@75%
3x3@80%
2x2@85%
2x1@90%

Metcon:
For Time
30 clean and jerk 115/75
30 front squat 115/75
30 bar facing burpees 

Must use same weight for C and J and front squat

Saturday 6/4/16

Teams of 3

Partner 1 : 1000m row

Partner 2: 50 thrusters 45/35

Partner 3: 30 pullups

* Rotate once everyone completes their station

Friday 6/3/16

CF warm up

Strength:

Press

Set 1; 5 @ 60%

Set 2: 7 @70%

Sets 3-5: 5@75%

Conditioning:

For Time:

12-9-6-3

stoh 135/95

3-6-9-12

wall ball

* run 100yds between sets

Thursday 6/2/16

Warm up: (with empty barbell)

5 good mornings
5 back squat
5 lunges each leg
5 press
5 front squat
5 RDL

Strength:
OTM 6 minutes
5 back squats @ 60%

For Time:
2 rounds
20 kb swing 53/35
20 box jumps 24/20
Rest 1:00
2 rounds
20 power snatch 95/65
20 slsu
Rest 1:00
2 rounds
20 kb swing
20 box jump
20 power snatch
20 slsu