Wednesday 10-31-12

Wednesday 10-31-12

We still don’t have power in our building but we will be holding classes @ 12:30,1:30,2:30 and 3:30.

Friday 10-26-12

Friday 10-26-12

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Push Press

3-3-3-3-3

Conditioning

12 min AMRAP

10 Clean + Jerk (135#/95#)

10 Pull Up

10 Sit Ups (unanchored)

Thursday 10-25-12

Thursday 10-25-12

Warm Up

400m Run

10 OHS

Dynamic Stretches

Shoulder Mobility

Skill

 Weekly Challenge

Conditioning

3 Rounds

30 Box Jumps

30 Wall Balls

30 Burpees

Wednesday 10-24-12

Wednesday 10-24-12

Warm Up

Jumping Jacks

Mountain climbers

Shoulder Mobility

Dynamic Stretches

Strength

Ring Dips

3 Set of 15

Conditioning

4 Rounds

10 Deadlift (225#/155#)

5 HSPU

 

Tuesday 10-23-12

Tuesday 10-23-12

Warm Up

500m Row

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Bench Press

Find 1 RM

Conditioning

6 Min AMRAP Each

Row (Cals)

Run (Meters)

Double Unders (Reps)

Monday 10-22-12

Monday 10-22-12

Warm Up

Run 400m

10 OHS

Dynamic Stretches

Shoulder Mobility

Skill

TGU

Conditioning

400m Run

21 Thrusters (95/65)

21 KB Swing (35/53)

400m Run

15 Thrusters

15 KB Swing

400m Run

9 Thrusters

9 KB Swing

400m Run

Friday 10-19-12

Friday 10-19-12

Warm Up

Double Unders

Shoulder Mobility

Dynamic Stretches

Strength

Front Squat

6-6-3-3-1-1-1

Conditioning

6 min AMRAP

Med Ball Clean

into

Wall Balls

then

6 min AMRAP

20 Double Unders

8 Push Ups

Thursday 10-18-12

Thursday 10-18-12

Warm Up

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Handstand Practice

Conditioning

1000m Row

5 Rounds

20 Box Jumps

10 TTB