Friday 2-28-14

Friday 2-28-14

Warm Up

Double Unders

10 OHS

Shoulder mobility

Dynamic Stretches

*Movement standards*

Skill

Open Gym / Prep for 14.1

Conditioning

Open WOD 14.1

10 min AMRAP

30 Double unders

15 Power Snatches (75#/55#)

 

Thursday 2-27-14

Thursday 2-27-14

Warm up

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Skill

Open Gym/Prep for CF open

Conditioning

400m Run

21 HSPU

21 Box Jumps

400m Run

15 HSPU

15 Box Jumps

400m Run

9 HSPU

9 Box Jumps

400m Run

Mobility of the Day

Shoulder smash

Wednesday 2-26-14

Wednesday 2-26-14

Warm Up

Tabata Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

*Movement Standards*

Skill

Open Gym/ Prepare for the open

Conditioning

5 Front Squat (115#/85#)

30 Double Unders

5 Push Press (115#/85#)

15 Minute AMRAP

Mobility

Butterfly Stretch

Tuesday 2-25-14

Tuesday 2-25-14

Warm up

500m Row

10 OHS

Shoulder mobility

Dynamic stretches

Skill

Open Gym

Conditioning

1000m Row

50 Sit ups

40 Push Ups

30 Sit ups

20 Push ups

10 Sit ups

Mobility of the Day

Banded pec stretch

Monday 2-24-14

Monday 2-24-14

Warm up

Double under

10 OHS 

Shoulder mobility

Dynamic stretches

*movement standards*

Skill

Open Gym

Conditioning

6 min AMRAP

6 KBS (53#/35#)

6 Pull ups

rest 1 min 

6 min AMRAP

6 Burpees 

6 Double unders (3x Singles)

Mobility of the Day

Scapula push ups/ wall slides

Friday 2-21-14

Friday 2-21-14

Warm up

Roxanne

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength– 

Push press

3-3-3-3-3

Conditioning

800m Run 

then

3 Rounds

30 Wallballs (20#/14#)

15 Burpees 

15 min cap 

Mobility of the Day– 

Death stretch 

Thursday 2-20-14

Thursday 2-20-14

Warm Up

Baseball

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Deadlift

5-5-5-5-5

Conditioning

10 min AMRAP

5 C2B pull ups

2 Deadlifts (275#/205#)

Mobility of the Day

Toy soldiers

Wednesday 2-19-14

Wednesday 2-19-14

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

*Movement Standards*

Strength

Floor Press

3-3-3-3-3

Conditioning

50-40-30-20-10

Double Unders

Sit-ups

Push-ups

Mobility

Itsy-Bitsy Spider Pec Stretch

Tuesday 2-18-14

Tuesday 2-18-14

Warm up– 

Jumping Jacks 

10 OHS 

Shoulder mobility 

Dynamic stretches

*movement standards*

Strength

Front Squat 

6-6-3-3-1-1

Conditioning

For Time :

30 Clusters (135#/95#)

Mobility of the Day

Groin stretch 

Samson stretch

Pigeon stretch 

Monday 2-17-14

Monday 2-17-14

Warm up

Double unders

10 OHS 

Shoulder Mobility 

Dynamic stretches

*movement standards*

Strength

Flexed are hang/ Rope Progression 

Conditioning

500m Row 

21 SDHP (53#/35#)

12 T2B

400m Run 

21 SDHP

12 T2B

75 Double unders

21 SDHP

12 T2B

Mobility of the Day

Coaches choice