Monday 3-31-14

Monday 3-31-14

Warm up

Jumping jacks 

mountain climbers

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Jerk

5-5-5-5-5

Conditioning

“Betty”

5 RFT

12 Push press (135#/95#)

20 Box jumps (24″/20″)

Mobility of the Day

PVC shoulder stretches

Friday 3-28-14

Friday 3-28-14

Warm Up

Jumping Jacks

Shoulder mobility

Dynamic stretches

Skill

Go Ham

Conditioning

For Time

21-18-15-12-9-6-3 reps for time of:

Thrusters (95#/65#)
Burpees
 

Thursday 3-27-14

Thursday 3-27-14

Warm up

Baseball

Shoulder mobility

Dynamic stretches

*movement standards*

Strength

Front Squat

10-10-10

Conditioning

9 min AMRAP

10 Wallballs (20#/14#)

5 Box Jumps (24″/20″)

Mobility of the Day

Toy Soldiers

Wednesday 3-26-14

Wednesday 3-26-14

Warm Up

Roxanne

10 OHS

Shoulder Mobility

Dynamic Stretches

*Movement Standards*

Strength

Deadlifts

6-6-3-3-1-1

Conditioning

21-15-9

Deadlifts (225#/155#)

Burpees 

Before and after each round

30 Sit-ups

Tuesday 3-25-14

Tuesday 3-25-14

Warm up

Run 400m

10 OHS

Shoulder mobility

Dynamic stretches

*movement standards*

Strength

Push Press

6-6-3-3-1-1

Conditioning

12 min AMRAP

200m Run

10 KBS (53#/35#)

6 Pull Ups

Mobility of the Day

Pec/lat stretch with band

Monday 3-24-14

Monday 3-24-14

Warm up

Double unders

10 OHS 

Shoulder mobility

Dynamic stretches

*movement standards* 

Strength

Back Squat 

6-6-3-3-1-1

Conditioning

8 RFT

30 Double unders

5 Pistols squats (each leg)

Mobility of the Day

Groiners

Friday 3-21-14

Friday 3-21-14

Warm Up

25 Calorie Row

10 OHS

Shoulder Mobility

Dynamic Stretches

*Movement Standards*

Skill

GO HAM!

Conditioning

14.4

60 Calorie Row

50 T2B

40 Wall-balls (20#/14#)

30 Cleans (135#/95#)

20 Muscle-ups

14 Minute AMRAP

Thursday 3-20-14

Thursday 3-20-14

Warm Up

Base Ball

10 OHS

Shoulder mobility

Dynamic stretches

*movement standards*

Strength

Deadlift

3-3-3-3-3

Conditioning

8 min AMRAP

2 Deadlift (135#/95#)

2 Box Jumps (24″/20″)

Mobility of the Day

Sit and reach

Wednesday 3-19-14

Wednesday 3-19-14

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

*Movement Standards*

Strength

Strict Press

5-5-5-5-5

Conditioning

50-40-30-20-10

Double Unders

Sit-ups

10 HSPU between rounds

Mobility

Kettlebell Circles

Tuesday 3-18-14

Tuesday 3-18-14

Warm Up

400m Run

10 OHS

Shoulder mobility

Dynamic Stretches

*movement standards*

Strength

Front Squat

5-5-5-5-5

Conditioning

Begin and end with 800m Run

3 Round

15 Thrusters (95#/65#)

15 Burpees

20 min cap

Mobility of the Day

Hip Flexor stretch with band