Friday 12-28-12

Friday 12-28-12

Warm Up

Double Unders

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Curls

15-15-15-15

Conditioning

2 Rounds

75 Double Unders

15 Cleans (155#/105#)

75 Double Unders

15 Deadlifts (155#/105#)

Thursday 12-27-12

Thursday 12-27-12

Warm Up

Row 500m

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Push Press

3-3-3-3-3

Conditioning

1000m Row

50 Thrusters (45#/33#)

30 Burpees

15 Pull Ups

10 HSPU

Wednesday 12-26-12

Wednesday 12-26-12

Warm Up

Double Under

Shoulder Mobility

Dynamic Stretches

Skill

GOAT

Conditioning

21-18-15-12-9

Wall Balls (20#/14#)

T2B

Friday 12-21-12

Friday 12-21-12

Warm Up

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretch

Skill

GOAT

Conditioning

“Mayan”

3 RFT

12 Deadlifts (315#/225#)

21 Box Jumps (30/24)

20 Wall Balls (20#/14#)

12 KB Thrusters (70#/53#)

Thrusday 12-20-12

Thrusday 12-20-12

Warm Up

400m Run

10 OHS

Dynamic Stretches

Shoulder Mobility

Skill

TGU or OHS

Conditioning

Benchmark

“Nancy”

5 Rounds

400m Run

15 OHS (95#/65#)

For Time

 

Wednesday 12-19-12

Wednesday 12-19-12

Warm Up

Double Unders

Shoulder Mobility

Dynamic Stretches

Skill

Open Gym

Conditioning

“25”

25 Burpees

25 Box Jumps

25 Sit Ups

25 Push Up

25 Jumping Jacks

25 Mountain Climbers

25 Air Squats

25 Reverse Crunch

25 Double Unders

25 Burpees

Tuesday 12-18-12

Tuesday 12-18-12

Warm Up

Jumping Jacks

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Front Squat

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

Conditioning

8 Min AMRAP

2 Power Cleans (135/95)

2 Strict Pull Ups