Tuesday 6-30-15

Tuesday 6-30-15

Warm up

Baseball

Shoulder mobility 

Dynamic stretches

Strength

Pendlay Row

5-5-5-5-5

Conditioning

12 min AMRAP

3 Box Jumps (24″/20″)

6 KBS (53#/35#)

9 Burpees

Monday 6-29-15

Monday 6-29-15

Warm up

2 Rounds 

30 Jumping jacks

20 Air Squats

10 Burpees

Shoulder mobility

Dynamic stretches

Strength

Front Squat 

5-5-5-5-5

Conditioning

“Running Fran”

400m Run

21 Thrusters (95#/65#)

21 Pull ups

200m Run 

15 Thrusters

15 Pull ups

200m Run

9 Thrusters

9 Pull ups

400m Run 

* 15 min cap

Friday 6-25-15

Friday 6-25-15

Warm up

400m Run

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Press 

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

Conditioning

8 Rounds 

200m Run

10 KBS (53#/35#)

10 Box Jumps (24″/20″)

20 min cap

Thursday 6-25-15

Thursday 6-25-15

Warm up

2 Rounds 

30 Junping jacks 

10 Burpees 

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

15 min to find 1RM 

Clean & jerk

Conditioning

10 min AMRAP

2 Clean & jerks (70% of 1 RM)

Max ring dips

*Scored for rounds and total ring dips

 

Wednesday 6-24-15

Wednesday 6-24-15

Warm up

500m Row

10 OHS

Shoulder mobility

Dynamic sttetches

Strength

Back squat 

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

Conditioning

14 min EMOM 

Odd: Max Calorie row in 45 sec 15 sec rest

Even: Max MBC in 45 sec 15 sec rest 

Scored for total reps

Tuesday 6-23-15

Tuesday 6-23-15

Warm up

2 Rounds 

50 Singles

15 HR Burpees 

10 OHS 

Shoulder mobility 

Dynamic stretches

Conditioning

20 min AMRAP

125 Single unders

35 Sit ups

25 HR Push ups

Monday 6-22-15

Monday 6-22-15

Warm up

Jumping jacks 

Mountain climbers 

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Snatch grip deadlift

5-5-5-5-5 

Conditioning

21 Power snatches (95#/65#)

21 Burpees

21 Pull ups

15 OHS 

15 Burpees

15 C2B pull ups

9 Squat snatches

9 Burpees

9 Strict pull ups

14 min cap 

Friday 6-19-15

Friday 6-19-15

Warm up

400m Run

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Push Press

6-6-3-3-1-1

Conditioning

1200m Run

As many strict press as possible (95#/65#)

800m Run

As many Push press as possible 

400m Run

As many Push jerks as possible 

*Scored for total of all presses combined*

**20 min cap** 

 

 

Thursday 6-18-15

Thursday 6-18-15

Warm up

4 Frames Rowling 

10 OHS

Shoulder mobility 

Dynamic stretches

Strength

Bench press 

6-6-3-3-1-1

Conditioning

1000m Row

then with remaining time AMRAP

10 Push ups

10 T2B 

12 min cap

Wednesday 6-17-15

Wednesday 6-17-15

Warm up

Jumping jacks 

Mountain climbers 

10 OHS 

Shoulder mobility

Dynamic stretches

Strength

Front squat

6-6-3-3-1-1

Conditioning

15 min AMRAP

30 Double unders (75 singles)

5 Thrusters (95#/65#)

5 Box jumps (24″/20″)