Friday 9-28-12

Friday 9-28-12

Warm Up

Row/Run/Double Unders

10 OHS

Dynamic Stretches

Shoulder Mobility

Conditioning

“FR.E.A.K”

21x Thruster (95#/65#)
21x Pull-ups
Run 800m
30x KB swing (35#/53#)
30x Pull-ups
50x Double unders
50x Sit-ups
Run 400m
30x Box jump (24/20)
30x Wall ball (20#)

Thursday 9-27-12

Thursday 9-27-12

Warm Up

Jumping Jacks

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Open Gym

Training

*CF Total*

Deadlift 1 rep

Press 1 rep

Squat 1 rep

Wednesday 9-26-12

Wednesday 9-26-12

Warm Up

Double Unders

10 OHS

Dynamic Stretches

Shoulder Mobility

Skill

TGU

3X5 Each Arm

Conditioning

15 Min AMRAP

25 Double Unders

25 Sit-Ups

10 Squats

Tuesday 9-25-12

Tuesday 9-25-12

Warm Up

Run 400m

Shoulder Mobility

Dynamic Stretches

Strength

Weighted Chin Ups

5-5-5-5-5

Conditioning

800m Run

21 KB Swing (35#/53#)

12 Pull Ups

600m Run

12 KB Swing

12 Pull Ups

400m Run

12 KB Swing

21 Pull Ups

Monday 9-24-12

Monday 9-24-12

Warm Up

Row 500m

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Push Jerk

1-1-1-1-1-1

Conditioning

“Fight Gone Bad”

3 Rounds

Wall Balls Max Reps 1 Min

SDHP Max Reps 1 Min

Box Jumps Max Reps 1 Min

Push Press Max Reps 1 Min

Row Max Cals 1 Min

Friday 9-21-12

Friday 9-21-12

Warm Up

Jumping Jacks

Mountain Climbers

Shoulder Mobility

Dynamic Stretches

Strength

Back Squat

3-3-3-3-3

Conditioning

4 Rounds

500m Row

AMRAP while Partner Rows

7 Med Ball Cleans

7 Push Ups

Thursday 9-20-12

Thursday 9-20-12

Warm Up

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

3 Min Battle Rope

200 Yard Sled Push

10 Ball Throws for Distance

Conditioning

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

KB Swing (35#/53#)

Burpees

Wall Balls

**8AM Class Today**

Wednesday 9-19-12

Wednesday 9-19-12

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Deadlift

Find 1 RM

in 15 Mins

Conditioning

5 Sets of

2 Min AMRAP

2 Deadlifts

2 Box Jumps

Between sets

30 Sec AMRAP Double Unders

30 Rest

 

Tuesday 9-18-12

Tuesday 9-18-12

Warm Up

400m Run

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Front Squat

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

Conditioning

400m Run

21-18-15-9

Thrusters (95#/65#)

Pull Ups

400m Run

Monday 9-17-12

Monday 9-17-12

Warm Up

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

OHS

3-3-2-2-1-1

Conditioning

10 RFT

10 HR Push Ups

10 DB Snatch (5R/5L)

10 Sit Ups