Monday 9-30-13

Monday 9-30-13

Warm up– 

Double unders

10 OHS

Shoulder mobility

Dynamic stretches

Skill

Wall sits

Conditioning– 

3 RFT

20 Front Squats (115#/85#)

30 Burpees

40 Double unders 

18 min Cap

Friday 9-27-13

Friday 9-27-13

Warm Up

Bring Sally Up (empty bar)

Dynamic Stretches

Shoulder Mobility

Conditioning

2 RFT

10 Thrusters (95#/65#)

Run 800m

10 Thrusters

Thursday 9-26-13

Thursday 9-26-13

Warm Up

Double Unders

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Deadlift

3-3-3-3-3

Conditioning

12 min AMRAP

3 Deadlift (185#/135#)

7 Box jumps (24/20)

30 Double unders

Wednesday 9-25-13

Wednesday 9-25-13

Warm up

Jumping Jacks

Mountain Climbers

Shoulder Mobility

Dynamic Stretches

Strength

Front Squat

2-2-2-2-2

Conditioning

21-15-9

Wallballs (20#/14#)

Russian Twist

MBC

 

Tuesday 9-24-13

Tuesday 9-24-13

Warm Up

400m Run

10 OHS

Shoulder mobility

Dynamic Stretches

Strength

Weighted Pull Ups

5-5-5-5-5

Conditioning

4 Rounds

25 Pull Ups

25 Push Ups

400m Run

Monday 9-23-13

Monday 9-23-13

Warm up

Double unders 

10 OHS

Shoulder mobility 

Dynamic Stretches

Strength

EMOM for 10 mins

5 Push Press

Conditioning

120 Double unders

90 Sit ups

60 KBS (53#/35#)

30 Burpees

 

Friday 9-20-13

Friday 9-20-13

Warm Up

Row 500m

10 OHS

Shoulder Mobility 

Dynamic Stretches

Skill

Open Gym

Conditioning

21 Calorie row 

15 Burpee box jumps (24/20)

9 Cleans (135#/95#)

15 Burpee box jumps

21 Calorie row

7 min cap

Thursday 9-19-13

Thursday 9-19-13

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Front Squats 

3-3-3-3-3

Conditioning

65 Thrusters (95#/65#)

20 Doubles EMOTM

*Work load is 65 Thrusters, every minute on the minute the athlete does not complete all 65 reps perform 20 double under penalty*

Wednesday 9-18-13

Wednesday 9-18-13

Warm up

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Cleans

5-5-5

Conditioning

10 RFT

200m sprint 

2 Deadlifts (135#/95#)

2 Hang Cleans

Tuesday 9-17-13

Tuesday 9-17-13

Warm Up

Jumping Jacks

Mountain Climbers

Shoulder Mobility

Dynamic Stretches

Skill

TGU

Conditioning

30 Jumping Jacks

25 Push-Ups

20 Burpees

15 Pull-ups

20 Min AMRAP