Friday 1-31-14

Friday 1-31-14

Warm up

Double Unders

10 OHS

Shoulder mobility

Dynamic stretches

*movement standards*

Strength

Push Press

3-3-3-3-3

Conditioning

200 Double Unders

75 KBS (53#/35#)

50 Burpees

Can be broken up any way.

Mobility of the Day

PVC Stretches 

 

 

Thursday 1-30-14

Thursday 1-30-14

Warm Up

Jumping Jacks

10 OHS

Shoulder mobility

Dynamic stretches

*movement standards*

Strength

Floor Press

5-5-5-5-5

Conditioning

EMOTM 15 mins

4 Cleans (135#/95#)

8 Push Ups

12 Sit Ups

Mobility of the Day

Sit and Reach

 

 

Wednesday 1-29-14

Wednesday 1-29-14

Warm Up

Bring Sally Up

Shoulder mobility

Dynamic Stretches

*Movement standards*

Strength

Front Squat

6-6-3-3-1-1

Conditioning

“Death By”

Thrusters (95#/65#)

Mobility of the Day

Calf/Camel

Tuesday 1-28-14

Tuesday 1-28-14

Warm Up

400m Run

10 OHS

Shoulder mobility

Dynamic Stretches

*Movement standards*

Strength

Strict Chin ups

5-5-5-5-5

Conditioning

“Nicole”

20 min AMRAP

400m Run

Max reps pull Ups

Scored for total number of pull ups

Mobility of the Day

Lat band external rotation

 

Monday 1-27-14

Monday 1-27-14

Warm up

500m Row

10 OHS 

Shoulder mobility 

Dynamic stretches

movement standards 

Strength

Deadlift 

3-3-3-3-3

Conditioning

50 Calorie Row 

50 Box Jumps (24″/20″)

50 Deadlifts (135#/95#)

50 Burpees 

12 min Cap

Mobility of the Day

Downward dog/ cobra pose

Friday 1-24-14

Friday 1-24-14

Warm up

Double unders 

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Cleans 

3-3-3-3-3

Conditioning

9 min AMRAP

21 Double unders

15 Hang Cleans

9 T2B 

Mobility of the Day

Traps / lax ball mobility 

Thursday 1-23-14

Thursday 1-23-14

Warm Up

Roxanne

10 OHS

Shoulder Mobility

Dynamic Stretches

*Movement Standards*

Strength

TGU

Conditioning

30 KBS (53#/35#)

20 Burpee Lateral Jump Overs

10 Strict Press (135#/95#)

3 RFT

Mobility

Lizard Stretch

Wednesday 1-22-14

Wednesday 1-22-14

Due to inclement weather all morning classes will be canceled. 

Please check out our website and Facebook for updates on afternoon classes.

Warm up

Jumping Jacks

Mountain climbers

10 OHS 

Shoulder mobility

Dynamic stretches

Movement standards 

Strength

Back Squat 

5-5-5-5-5

Conditioning

12 min AMRAP

3 Pull ups 

6 Push ups

9 Sit ups

12 Squats 

Mobility of the Day

Groiners

 

Tuesday 1-21-14

Tuesday 1-21-14

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

*Movement Standards*

Strength

Deadlift

5-5-5-5-5

Conditioning

15 Deadlifts (225#/155#)

100 Double Unders

15 Deadlifts (225#/155#)

Mobility

Band Hamstring Dynamic Stretch

Monday 1-20-14

Monday 1-20-14

Warm up

30 burpees for time

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Go HAM!

Conditioning

HERO WOD

“Blake”

4RFT

100 feet walking lunges plate overhead (45#/35#)

30 box jumps (24″/20″)

20 wallballs (20#/14#)

10 HSPU

*Mobility*

Hold passive squat