Tuesday 7-31-12

Tuesday 7-31-12

Warm Up

500M Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

OHS

5-5-5-5-5

Conditioning

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

OHS

Box Jumps

KB Swing

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Monday 7-30-12

Monday 7-30-12

Warm Up

400m Run

15 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Press

5-4-3-2-1-1-1

Conditioning

400m Run

15 Thrusters (95/65)

9 Pull Ups

400m Run Backwards

12 Thrusters

12 Pull Ups

400m Run Backwards

9 Thrusters

15 Pull Ups

400m Run

 

Friday 7-27-12

Friday 7-27-12

Warm Up

400m Run

Shoulder mobility

Dynamic Stretches

Skill

3 Mins at each station

Station 1

L-Sits

Station 2

Plank Holds

Station 3

TGU

Conditioning

21-18-15-12-9 

Jump Squats

Knees to Elbow

Push-Ups

 

Thursday 7-26-12

Thursday 7-26-12

Warm Up

Double Under Practice

Shoulder Mobility

Dynamic Stretches

Strength

Hang Cleans

3-3-3-3-3

Conditioning

4 Rounds

3  Min AMRAP

3 Hang Cleans

20 Double Unders

Rest 3 Mins Between Rounds

Wednesday 7-25-12

Wednesday 7-25-12

Warm Up

3 Min Jumping Jacks

1 Min Burpees

1 Min Mountain Climbers

Sholder Mobility

Dynamic Stretches

Strength

Sumo Deadlift

5-4-3-2-1-1-1

Conditioning

15 Min AMRAP

5 SDHP

10 Burpee Box Jumps

15 Sit-Ups

 **8AM Class Added Today**

Tuesday 7-24-12

Tuesday 7-24-12

Warm Up

5 Min Double Unders

10 OHS

Dynamic Stretches

Sholder Mobility

Strength

Front Squat

5-5-5-5-5

Conditioning

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

Front Squat

Pull-Up

Push-Up

Monday 7-23-12

Monday 7-23-12

Warm Up

400m Run

Dynamic Stretches

Sholder Mobility

Strength

Push Press

5-4-3-2-1 (31×1) Tempo

Conditioning

5 Rounds

1 Min Max Calories Row

1 Min Max Push Press

1 Min Max KB Swing

1 Min Rest

 

Friday 7-20-12

Friday 7-20-12

Warm Up

400m Run

10 OHS

Sholder Mobility

Dynamic Stretches

Skill

Open Gym

Conditioning

20 Min AMRAP

400m Run

10 Burpees

Max Rep Chin Ups

Thursday 7-19-12

Thursday 7-19-12

Warm Up

500 M Row

10 OHS

Dynamic Stretches

Sholder Mobility

Strength

Power Clean

5-3-1 5-3-1

Conditioning

5 Rounds

50 Double Unders

15 Power Cleans (135/95)

15 Box Jumps (24/20)

*8 AM Class Added Today*

Wednesday 7-18-12

Wednesday 7-18-12

Warm Up

5 Min Double unders

10 OHS

Dynamic Stretches

Sholder Mobility

Skill

TGU

5 Each Arm

Conditioning

10 Wall Balls

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Walking Lunges

40 Sit Ups

30 Push Ups

20 Pull Ups

10 Wall Balls