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Spring Strength 5/30/15

Warm-up: 10 min skill work Strength: 20 Minutes Even- 3 Weighted Push-ups Odd- 5 Bent over Row Conditioning: Teams of 2 20 min Amrap 500 m Farmer's Carry (70/44) 40 Box Jump 30 Clean (135/95) 2o Burpee -one works/ one rests -during the farmer carry you may switch in the middle of the carry but, the bells cannot touch the ground.

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Spring Strength 5/29/15

Warm-up: 8oo m run shoulder stability Strength: Every 90 sec for 14 min (10 sets) 1 Hang Clean 1 Clean 1 Jerk - increase if total complex is completed. Conditioning: 30-20-10 Pull-ups (sub ring rows) WallBall Situps Russian Twists Ring Dips

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Spring Strength 5/28/15

Warm-up: 15 minutes of mobility and skill work - Double unders/ handstands/ muscle ups Strength: 15 minutes to work up to max height Box Jump. - rest as needed. Conditioning: 21 min Amrap 1st min- 7 Ball Slam (30/20) 7 KB Swing (53/35) 2nd min- 3 HSPU 7 Box Overs 3 min- 10 Sit-up 20 Jumping Lunges - scale down as needed.

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