Thursday 10-31-13

Thursday 10-31-13

Warm Up

Double Unders

10 OHS

Shoulder mobility

Dynamic Stretches

Skill

Open Gym

Conditioning

“Diane”

21-15-9

Deadlifts (225#/185#)

HSPU

 

Wednesday 10-30-13

Wednesday 10-30-13

Warm Up

Row 500m

10 OHS

Shoulder mobility

Dynamic stretches

Skill

TGU

Conditioning

50 MBC (20#/14#)

50 Russian Twist

50 Walking Lunges

50 Med ball sit up

50 Med ball OHS

 

Tuesday 10-29-13

Tuesday 10-29-13

Warm Up

Double Unders

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Press

5-5-5-5-5

Conditioning

12 min AMRAP

10 Burpees

30 Double unders

5 Chest to bar pull ups

 

Monday 10-28-13

Monday 10-28-13

Warm up

Jumping jacks

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning

Main site Monday

“Morrison”

50-40-30-20-10

Wallballs (20#/14#)

Box jumps (24″/20″)

KBS (53#/35#) 

Cash out

50 T2B

Friday 10-25-13

Friday 10-25-13

Warm Up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Find 1RM Thruster

Conditioning

For time:

30 Burpees

50 Thrusters (45#/33#)

1600m Run

 

Thursday 10-24-13

Thursday 10-24-13

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Snatch Balance

1-1-1-1-1

Conditioning

10 Box Jumps (20″/24″)

25 Double Unders

15 Push-ups

14 Minute AMRAP

Wednesday 10-23-13

Wednesday 10-23-13

Warm Up

Pull Practice

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Clean and Jerk

5-3-1-1-1

Conditioning

21-15-9

Cleans (135#/95#)

HSPU

Tuesday 10-22-13

Tuesday 10-22-13

Warm Up

Jumping jacks

Mountain Climbers

Dynamic stretches

Shoulder mobility

Strength

Back Squat

5-5-5-5-5

Conditioning

12 min AMRAP

4 Pull Ups

8 Burpees

12 Back Squats (95#/65#)

 

Monday 10-21-13

Monday 10-21-13

Warm up

400m run

10 OHS

Shoulder mobility 

Dynamic stretches

Skill– 

Open Gym 

Conditioning

3 RFT

800m Run

10 Deadlifts (275#/185#)

35 Sit ups

Friday 10-18-13

Friday 10-18-13

Warm Up

Double Unders

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Hang Cleans

3-3-3-3-3

Conditioning

10 RFT

2 Deadlift (225#/185#)

10 Shrugs

20 Double Unders