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
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
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
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
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
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
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
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
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
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
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