Thursday 4-30-15

Thursday 4-30-15

Warm up

Roxanne 

10 OHS

Shoulder mobility 

Dynamic stretches

Strength

Good mornings

5-5-5-5-5

Conditioning

12 min EMOM

ODD: 10 Deadlifts (225#/155#)

EVEN: 10 Burpees

Wednesday 4-29-15

Wednesday 4-29-15

Warm up

400m Run 

10 OHS 

Shoulder mobility 

Dynamic stretches 

Skill

Sprint intervals 

rest 90 sec between rds

600m Sprint 

400m Sprint 

200m Sprint 

Conditioning

4 Rounds 

400m Run 

Max rep Bench press (BW)

Max rep Ring dips

20 min cap

*Scored for total reps bench and dips*

Tuesday 4-28-15

Tuesday 4-28-15

Warm up

Jumping Jacks 

Mountain climbers

Shoulder mobility 

Dynamic stretches

Strength

Jerk Practice

Conditioning

2 Rounds

15 Pull ups

15 Clean & Jerks (95#/65#)

rest 2 mins

2 Rounds 

15 C2B Pull ups

15 Clean & Jerks

rest 2 mins

2 Rounds 

15 Pull ups

15 Clean & Jerks 

Monday 4-27-15

Monday 4-27-15

Warm up

2 Rounds 

15 Ait squats 

30 Double unders 

10 Burpees

Shoulder mobility

Dynamic stretches

Strength

OHS

5-5-5-5-5 

Conditioning

14 min AMRAP

10 Front Squats (95#/65#)

30 Double unders (60 singles)

15 Sit ups 

Friday 4-24-15

Friday 4-24-15

Warm up

Bring sally up (PVC OHS)

Shoulder mobility 

Dynamic stretches

Strength

Thruster

1-1-1-1-1

Conditioning

15 min EMOM

1 Power Clean (135#/95#)

1 Hang Clean 

1 Squat Clean 

1 Cluster 

Thursday 4-23-15

Thursday 4-23-15

Warm up

500m Row

10 OHS 

Shoulder mobility

Dynamic stretches

Strength

Power Shrug

5-5-5-5-5

Conditioning

10 min AMRAP

8 Burpees

10 MBC (20#/14#)

12 Box jumps (24″20″)

Tuesday 4-21-15

Tuesday 4-21-15

Warm Up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

TGU

Conditioning

“99 Problems”

400m Run

33 TTB

33 Sit-ups

33 KBS(53#/35#)

3 RFT

Monday 4-20-15

Monday 4-20-15

Warm up

Musical Bears

10 OHS 

Shoulder mobility

Dynamic stretches

Conditioning

“CFT”

Find:

1 RM Back Squat 

1 RM Press

1 RM Deadlift

Friday 4-17-15

Friday 4-17-15

Warm up– 

400m Run 

10 OHS 

Shoulder mobility

Dynamic stretches

Strength

10 min EMOM

10 T2B

Hold plank with remaining time

Conditioning

“Helen”

3 RFT

400m Run

21 KBS (53#/35#)

12 Pull ups

Thursday 4-16-15

Thursday 4-16-15

Warm up

40 Double unders (100 singles)

20 Push ups

5 Burpees

Shoulder mobility

Dynamic stretches

Strength– 

Bench Press

3-3-3-3-3

20 scap push ups between sets

Conditioning

14 min EMOM

20 Double unders (40 singles)

4 Burpee box jump overs