Friday 11-30-12

Friday 11-30-12

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

TGU

Conditioning

1000m Row

50 DU

40 Hang Snatch (45/33)

30 Sit Ups

20 DU

10 Hang Snatch

Thursday 11-29-12

Thursday 11-29-12

Warm Up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Press

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

Conditioning

3 RFT

400m Run

21 KS Swings (53/35)

12 HSPU

Wednesday 11-28-12

Wednesday 11-28-12

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Deadlift

5-5-5-5-5

Conditioning

12 Min AMRAP

12 SDHP (95/65)

12 TTB

*No Morning Classes Tomorrow Classes will resume at 3:30pm*

Tuesday 11-27-12

Tuesday 11-27-12

Warm Up

Jumping Jacks

Mountain Climbers

Shoulder Mobility

Dynamic Stretches

Skill

Kipping Practice

Conditioning

*Benchmark*

“Chelsea”

EMOTM for 30 Min

5 pull-ups

10 push-ups

15 squats

Can you continue for thirty minutes? Twenty minutes? How about 10?

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you’ve finished the workout before this time add +1 to each exercise,

i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute,

and see if you can go the full thirty minutes. We’ve seen +3. Any +4’s?

Monday 11-26-12

Monday 11-26-12

Warm Up

500m Row

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Clean+ Jerk

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

Conditioning

1000m Row

50 Wall Balls (20/14)

30 Med Ball Cleans

Friday 11-23-12

Friday 11-23-12

Warm Up

Run 400m

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Open Gym 

Conditioning

800m Run

50 KB Thrusters

40 KB Swings

30 Pull Ups

20 Burpees

10 Pistol Squats

800m Run

30 Min Cap

Wednesday 11-21-12

Wednesday 11-21-12

Warm Up

Double Unders

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Deadlift

3-3-3-3-3

Conditioning

15 min AMRAP

10 Wall Balls (20/14)

25 Double Unders

10 KB SDHP (53/35)

25 Double Unders 

Tuesday 11-20-12

Tuesday 11-20-12

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Push Press

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

Conditioning– 

“Death By”

Clean and Jerk (135#/95#)

Perform 1 Reps in the first min

Perform 2 Reps in the second min

Perform 3 Reps in the third min

Continue in this pattern until you can’t finish the reps in that min.

Monday 11-19-12

Monday 11-19-12

Warm Up

400m Run

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Back Squat

3-3-3-3-3

Conditioning

3 RFT

50 Squats

400m Run

30 Sit Ups

20 Burpees