Tuesday 4-30-13

Tuesday 4-30-13

Warm Up

Jumping Jacks

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Open Gym/ Levels

Conditioining

21-15-9

Cleans (135#/95#)

Pull Ups

 

Monday 4-29-13

Monday 4-29-13

Warm Up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

TGU

Conditioning

5RFT

200m Backwards Run

15 TGU

15 T2B/ Reverse Crunch

 

Friday 4-26-13

Friday 4-26-13

Warm Up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Open Gym

Conditioining

800m Run

50 Wall Balls (20#/14#)

30 Pull Ups

800m Run

 

Tuesday 4-23-13

Tuesday 4-23-13

Warm Up

Baseball

Shoulder Mobility

Dynamic Stretches

Strength

Hang Cleans

5-5-5-5-5

Conditioining

200 Sit Ups

4 Cleans (135#/95#)

EMOTM

Monday 4-22-13

Monday 4-22-13

Warm Up

400m Run

10 OHS

Shoulder Mobility 

Dynamic Stretches

Skill

Sled push /Battle Ropes

Conditioning

400m Run

10 Burpees Box Jumps (20/24)

20 T2B

30 Shoulder to OverHead (115#/75#)

40 KBS (53#/35#)

50 Double Unders

12 Min Cap 

Scored for Total reps

 

 

Friday 4-19-13

Friday 4-19-13

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Jerks

3-3-3-3-3

Conditioning

12 Thrusters (95#/65#)

21 Double Unders

12 Min AMRAP

Thursday 4-18-13

Thursday 4-18-13

Warm Up-

Row 500m

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength-

Deadlift

3-3-3-3-3

Conditioning-

500m Row

15 Deadlifts (225#/155#)

75 Double Unders

15 Deadlifts

400m Run

15 Deadlifts