Monday 6-30-14

Monday 6-30-14

Warm up

Plank ball

10 OHS 

Shoulder mobility

Dynamic stretches 

Strength– 

Front Squat

6-6-3-3-1-1

Conditioning

“Death By”

Thrusters (95#/65#)

Mobility of the Day

Quad smash 

Friday 6-27-14

Friday 6-27-14

Warm up

Musical Bears

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Push Press

3-3-3-3-3

Conditioning

12 min AMRAP

5 Push press (75#/55#)

10 Box Jumps

5 SDHP (75#/55#)

Thursday 6-26-14

Thursday 6-26-14

Warm up

Jumping Jacks 

Mountain climbers

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Core Circuit 

Conditioning

21-18-15-12-9-6-3

KBS (53#/35#)

Sit ups

 

Wednesday 6-25-14

Wednesday 6-25-14

Warm up

Baseball

10 OHS 

Shoulder mobility 

Dynamic stretches

Skill

Open Gym

Conditioning– 

“Mary”

20 min AMRAP

5 HSPU

10 Pistols (alternating)

15 Pull ups

Tuesday 6-24-14

Tuesday 6-24-14

Warm up

Run 400m

10 OHS 

Shoulder mobility

Dynamic stretches

Strength

Deadlift 

3-3-3-3-3

Conditioning

3 Rounds

400m Run 

15 Deadlifts (185#/135)

15 Bar Facing Burpees

15 min Cap

Monday 6-23-14

Monday 6-23-14

Warm up– 

2 Rounds

30 Jumping jacks

10 Wallballs

Shoulder mobility 

Dynamic stretches

Strength

Front Squat

3-3-3-3-3 (31×1) tempo

Conditioning

10 min AMRAP

10 Wallballs (20#/14#)

10 Russian Twist (each side)

Mobility of the Day

samson/ death stretch 

Friday 6-20-14

Friday 6-20-14

Warm up

4x50m Sprints

10 OHS

Shoulder mobility 

Dynamic stretches

Strength

Floor press

5-5-5-5-5

Conditioning

4 Round

400m Run

5 Wall walks

200m Backwards run

50 Mountain climbers

Thursday 6-19-14

Thursday 6-19-14

Warm up

Rowling 3 Frames

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Back Squat

10-10-10

Conditioning

“Jackie”

1000m Row 

50 Thrusters (45#/35#)

30 Pull Ups

Wednesday 6-18-14

Wednesday 6-18-14

Warm up

Max burpees in 1 min

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Clean complex

DL Shrug

Hang Clean 

Power clean

Conditioning

75 Hang Clean (105#/75#)

Every time bar drops perform 5 Burpees 

Tuesday 6-17-14

Tuesday 6-17-14

Warm Up

Bring Sally Up

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Pistol Squats

Conditioning

14 min AMRAP

10 Box Jumps (24/20)

20 Wallballs (20#/14#)

30 Sit ups