Friday 10-31-14

Friday 10-31-14

Warm up

3 Rounds

5 Burpees 

10 Air Squats

30 Jumping Jacks

Shoulder mobility 

Dynamic Stretches

Strength

Open Gym

Conditioning

Bloody “Mary”

20 min AMRAP

5 HSPU

10 Pistol Squats 

15 Pull ups

 

Thursday 10-30-14

Thursday 10-30-14

Warm up

2 Rounds 

100′ Bear Crawl

10 OHS 

15 Push up

Shoulder mobility 

Dynamic stretches

Strength

Bench Press

5-5-5-5-5

Conditioning

5 Rounds

Bench Press max reps (BW)

1 min Penguins

1 min Sit ups

Rest as needed between rds

Scored for total reps

Wednesday 10-29-14

Wednesday 10-29-14

Warm up

400m Run 

10 OHS 

Shoulder mobility 

Dynamic stretches 

Strength– 

Deadlift 

5-5-5-5-5

Conditioning

4 RFT 

400m Run

20 KB SDHP (53#/35#)

20 KBS  

20 Goblet squats 

25 min Cap

Tuesday 10-28-14

Tuesday 10-28-14

Warm up

50 Double unders

25 Face pulls 

30 Double unders

15 Shoulder Taps (each arm)

10 Double unders

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Push Press

5-5-5-5-5

Conditioning

9 min AMRAP

30 Double unders

9 Hang Snatch (95#/65#)

 

Monday 10-27-14

Monday 10-27-14

Warm up

2 Rounds 

50 Jumping jacks

20 Air Squats

10 HR Push ups

Shoulder mobility 

Dynamic stretches

Strength

Back Squat

5-5-5-5-5

Conditioning

21-15-9

Thrusters (95#/65#)

Bar facing burpees

Box jumps (24″/20″)

Friday 10-24-14

Friday 10-24-14

Warm up

2 Rounds

15 Burpees

20 Face pulls 

10 OHS

Shoulder mobility 

Dynamic stretches

Strength

Press

5-5-5-5-5 (Deload)

Conditioning

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

Push Press (95#/65#)

Buprees

Thursday 10-23-14

Thursday 10-23-14

Warm up

Plank ball

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Open gym

Conditioning

17 min EMOM

5 T2B

10 Situps

Remaining time hold plank position

Wednesday 10-22-14

Wednesday 10-22-14

Warm up

2 Rounds 

50′ Bear crawl

25 Groiners

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Weighted Pull ups

5-5-5-5-5

Conditioning

10 min AMRAP

5 HSPU

5 Pull ups

Tuesday 10-21-14

Tuesday 10-21-14

Warm up

2 Rounds 

30 Jumping Jacks

15 Inch worm push ups

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Deadlift 

5-5-5-5-5 (deload)

Conditioning

“Death By”

Clean and Jerk (135#/95#)

Monday 10-20-14

Monday 10-20-14

Warm up– 

400m Run 

10 OHS 

Shoulder mobility 

Dynamic stretches 

Conditioning

“Kelly” 

5 RFT

400m 

30 Box jumps (24″/20″)

30 Wallballs (20#/14#) 

40 min cap