Friday 3-29-13

Friday 3-29-13

Warm Up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Open Gym

Conditioning

50 Walking Lunges (45#/25#)

40 Plate Thrusters (45#/25#)

30 Spiderman Push-ups

20 Tuck Jumps

10 Burpee Pull-ups

OR

Open WOD 13.4

Thursday 3-28-13

Thursday 3-28-13

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Open Gym/ T2B and Clean and Jerk Practice

Conditioning

Open WOD 13.4

3 Clean and Jerk (135#/95#)

3 T2B

6 Clean and Jerk

6 T2B

9 Clean and Jerk

9 T2B

12 Clean and Jerk

12 T2B

15 Clean and Jerk

15 T2B

7 Min AMRAP

Wednesday 3-27-13

Wednesday 3-27-13

Warm Up

Jumping Jacks

Mountain Climbers

Shoulder Mobility

Dynamic Stretches

Strength

Front Squat

2-2-2-2-2

Conditioning

15 Min AMRAP

5 Cleans (135#/95#)

10 Box Jumps (24/20)

15 Wall Balls 2-for-1 (20#/14#)

 

 

Tuesday 3-26-13

Tuesday 3-26-13

Warm Up

400m Run

Gymnastics Warm up

Shoulder Mobility

Dynamic Stretches

Skill

Kipping/Butterfly Practice

Conditioning

*Benchmark*

“Helen”

400m Run

21 KBS (53#/35#)

12 Pull-ups

3RFT

Monday 3-25-13

Monday 3-25-13

Warm Up

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Deadlifts

3-3-3-3-3

Conditioning

8 SDHP (75#/55#)

8 Burpees

8 Min AMRAP

Friday 3-22-13

Friday 3-22-13

Warm Up

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Open Gym/ Kipping practice

Conditioning

1000m Row

then

30-20-10

Sit Ups

T2B

or

Open WOD 13.3

** 5:30AM Class Added Tomorrow **

Thursday 3-21-13

Thursday 3-21-13

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

GO HAM!

Conditioning

Open WOD 13.3

150 Wall Balls (20#/14#)

90 Double Unders

30 Muscle Ups

12 Min AMRAP

Weds 3-20-13

Weds 3-20-13

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Open Gym/ Levels Intro

Conditioning

9-7-5

Snatch (135#/95#)

Muscle-ups (Sub 3 Pull-ups and 3 Box Dips)

Tuesday 3-19-13

Tuesday 3-19-13

Warm Up

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Pistol Squats

6-6-6-6-6

Conditioning

10 Clapping Push-ups

15 KBS (53#/35#)

1 Pistol Squat Per Leg

EMOM 18 Mins

 

Monday 3-18-13

Monday 3-18-13

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Cleans

5-5-5-5-5

Conditioning

50 Double Unders

10 Power Cleans (225/155)

40 Squats

8 Power Cleans

30 Squats

6 Power Cleans

20 Squats

4 Power Cleans

10 Squats

2 Power Cleans

50 Double Unders