Wednesday 7-31-13

Wednesday 7-31-13

Warm Up

Roxanne

Shoulder Mobility

Dynamic Stretches

Strength

Push Press

5-5-5-5-5

Conditioning

1 Deadlift (135#/95#)

1 Clean (135#/95#)

1 Clean and Jerk (135#/95#)

3 Times per minute

EMOTM  for 10 Mins

Monday 7-29-13

Monday 7-29-13

Warm up-


400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength-


3 sets max ring dips

Conditioning-


“Nicole”

20 min AMRAP

400m Run

Max reps Pull ups

Scored for max pull ups

 

Friday 7-26-13

Friday 7-26-13

Warm Up-

Run 400m

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength-

OHS

4-3-2-1

Conditioning-

15 Min AMRAP

8 Wallballs (20#/14#)

10 Med Ball Cleans (20#/14#)

15 Push Ups

200m sprint

 

 

 

Thursday 7-25-13

Thursday 7-25-13

Warm Up-

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength-

Deadlift

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

Conditioning-

50-40-30-20-10

Double Unders

Sit Ups

10 Burpees Between Rds

Wednesday 7-24-13

Wednesday 7-24-13

Warm Up-

Run 400m or Row 500

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill-

Open Gym

Conditioning-

Row 2K

 

Tuesday 7-23-13

Tuesday 7-23-13

Warm Up-

Jumping Jacks

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength-

Push Press

3-3-2-2-1-1-1

Conditioning-

30 RFT

1 Clean (135#/95#)

1 HSPU

 

 

Monday 7-22-13

Monday 7-22-13

Warm Up-


400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength-


Front Squat

3-3-3-3-3

Conditioning-


Run 1 Mile

50 Thrusters(45#/35#)

30 Burpees 

Friday 7-19-13

Friday 7-19-13

Warm Up-

400m Run
10 OHS
Shoulder Mobility
Dynamic Stretches

Skill-

Open Gym

Conditioning-

4 RFT

33 KBS (53#/35#)
13 HSPU
400m Run

Thursday 7-18-13

Thursday 7-18-13

Warm Up-

Roxanne
10 OHS
Shoulder Mobility
Dynamic Stretches

Strength-

Deadlift

Find 3RM

Conditioning-

8 Min AMRAP

3 Deadlift (60% of 3RM)
6 Burpee jump overs