Month: June 2012

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