Friday 6-29-12

Friday 6-29-12

Warm Up

Jumping Jacks into Mountain Climbers

10 OHS

Dynamic Stretches

Sholder Mobility

Strength

Front Squat

5-3-1-5-3-1

Conditioning

20 Min AMRAP

5 Thrusters

10 Burpees

15 Toes to Bar

 

Thursday 6-28-12

Thursday 6-28-12

Warm Up

400M Run

10 OHS

Dynamic Stretches

Sholder Mobility

Strength

Snatch Grip Deadlift

3-3-3-3-3

Conditioning

21-15-9

Deadlift 225#

Ring Dips

Wednesday 6-27-12

Wednesday 6-27-12

Warm Up

500 M Row

Dynamic Stretches

Sholder Mobility

Strength

Back Squat

5-5-5-5-5

Conditioning

1 min AMRAP Box Jumps

2 min AMRAP Wall Balls

3 min AMRAP Row (Cals)

2 min AMRAP Wall Balls

1 min AMRAP Box Jumps

Tuesday 6-26-12

Tuesday 6-26-12

Warmup-

3 sets:

5  Sholder Press (increase weight each set)

10  SDHP (build up weight)

10  Groiners

Dynamic Stretches

Sholder Mobility

Strength-

Sholder Press (21X1)

5-4-3-2-1

Conditioning-

1-2-3-4-5-6-7-8-9-10

SDHP (95/65)

Burpees

Push Press

Monday 6-25-12

Monday 6-25-12

Warm Up

5 Min Double Under Practice

Sholder Mobility

Dynamic Stretches

Skill

Open Gym

or

Kipping Practice

Training

3 Rounds

400M Run

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Walking Barbell Lunges

50 Double Unders

 

Friday 6-22-12

Friday 6-22-12

Warm Up

400M Run

Squat Stretch

Sholder Mobility

Strength

Clean + Jerk

5-4-3-2-1

Conditioning

10 Wall Walks

20 KB Swing

30 Wall Balls

40 Hand Release Push Ups

50 Walking Lunges

Thursday 6-21-12

Thursday 6-21-12

Warm Up

5 Min

Jumping Jacks

10 OHS

Dynamic Stretches

Strength

SDHP

5-5-5-5-5

Conditioning

2 Rounds

10-9-8-7-6-5-4-3-2-1

SDHP

Box Jumps

Toes to Bar

 

Wednesday 6-20-12

Wednesday 6-20-12

Warm Up

400M Run

Sholder Mobility

Dynamic Stretches

Snatch Progression

Strength

Snatch

2-2-2-2-2

Conditioning

5 Rounds

500 M Row 

8x Each Arm DB Power Snatch

Tuesday 6-19-12

Tuesday 6-19-12

Warm Up

500M Row

10 OHS

Sholder Mobility

Squat Stretch

Strength

Front Squat

10-10-10-10

Conditioning

50-40-30-20-10

Thrusters

Sit-Ups

Double Unders

Monday 6-18-12

Monday 6-18-12

Warm Up

20 Minutes

Open Gym

Training

Benchmark!!

Cindy

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

Mary

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups