Thursday 1-31-13

Thursday 1-31-13

Warm Up-

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill-

Open Gym

Conditioning-

*Benchmark*

“Fight Gone Bad”

Wall Ball (20#/14#)

SDHP (75#/55#)

Box Jump (24/20)

Push Press (75#/55#)

Row (Cals)

 

Wednesday 1-30-13

Wednesday 1-30-13

Warm Up

Run 400m

10 OHS

Shoulder mobility

Dynamic Stretches

Strength

Hang Cleans

5-5-5-5-5

Conditioning

Run 200m

15 Cleans (135#/95#) (T&G reps)

50 Sit Ups

Run 400m

10 Cleans

50 Sit Ups

Run 800m

5 Cleans

50 Sit Ups

Tuesday 1-29-13

Tuesday 1-29-13

Warm Up

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

TGU

Conditioning-

5 Rounds

50 Double Unders

15 OHS (95#/65#)

Monday 1-28-13

Monday 1-28-13

Warm Up

Double Unders

10 OHS

shoulder Mobility

Dynamic Stretches

Strength

Floor Press

5-5-5-5-5

Conditioning

25 Pull ups

50 Deadlifts (135#/95#)

50 Push ups

50 Floor wipers (135#/95#)

50 KB swing (53#/35#)

25 Pull ups

Friday 1-25-13

Friday 1-25-13

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Deadlift

Find 3RM

Conditioning

3 RFT

30 SDHP (75#/55#)

30 Burpees Lateral Jump Overs

30 Jumping Jacks

Thursday 1-24-13

Thursday 1-24-13

Warm up

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

OHS Find 1RM

Conditioning

1000m Row

30 Snatches (75% 1RM)

 

 

 

 

 

 

 

 

 

Wednesday 1-23-13

Wednesday 1-23-13

Warm Up

Jumping Jacks

Mountain Climbers

Shoulder Mobility

Dynamic Stretches

Skill

Weighted Chin Ups

5-5-5-5-5

Conditioning

21-15-9

HSPU

Ring dips

Pull Ups

 

Tuesday 1-22-13

Tuesday 1-22-13

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Kipping Practice

Conditioning

15 Min AMRAP

50 Double Unders

25 Sit Ups

25 Push Ups

Monday 1-21-13

Monday 1-21-13

Warm Up

400m Run

10 OHS

Shoulder mobility

Dynamic Stretches

Skill

Open Gym

Conditioning

Team Workout!

7 Rounds for Time:

10 Pull-ups
15 Wall Ball (20#/14#)
20 Box Jumps (24”/20″)
25 Press (45 #/35#)

One partner runs 200 meters while the other partner starts the workout.  When the runner returns, they take over on the workout where the other partner left off.  This continues until the two partners combine to complete all 7 rounds.

Friday 1-18-13

Friday 1-18-13

Warm Up

400m Run

10 OHS

Dynamic stretches

Shoulder mobility

Skill

HSPU

Conditioning

20 Min AMRAP

400m Run

21 Med Ball Cleans (20#/14#)

12 Pull-ups