Tuesday 6-16-15

Tuesday 6-16-15

Warm up

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Pendlay row

6-6-3-3-1-1

Conditioning

3 Rounds

400m Run

20 Burpee Pull ups

Monday 6-15-15

Monday 6-15-15

Warm up

2 Rounds 

30 Jumping jacks 

10 Inch worm burpees

10 OHS 

Shoulder mobility

Dynamic stretches

Strength– 

Deadlift 

6-6-3-3-1-1

Conditioning

“Elizabeth”

21-15-9

Cleans (135#/95#)

Ring dips (scaled is 2x reps on box)

 

Friday 6-12-15

Friday 6-12-15

Warm up

500m Row

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Deadlift 

3-3-3-3-3

Conditioning

3 Rounds 

1 min max reps

Row (Cals)

Cleans (95#/65#)

Ring dips

Thursday 6-11-15

Thursday 6-11-15

Warm up-

Thunder

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning-

20 min EMOM

Even: 10 Burpees

Odd: 10 Weighted stepups (5 each leg) (24″/20″) (75#/55#)

Wednesday 6-10-15

Wednesday 6-10-15

Warm up

Jumping jacks

Mountain climbers 

10 OHS 

Shoulder mobility

Dynamic stretches 

Strength

Press

3-3-3-3-3

Conditioning

4 Rounds 

20 KBS (53#/35#)

20 Pull ups 

14 min cap

Tuesday 6-9-15

Tuesday 6-9-15

Warm up

2 Rounds 

30 Double unders

20 Shoulder taps

20 Face pulls

10 OHS 

Shoulder mobility 

Dynamic stretches

Conditioning

100 Double unders (2x singles)

10 Snatches (135#/95#)

80 Double unders 

8 Snatches

60 Double unders 

6 Snatches

40 Double unders

4 Snatches

20 Double unders

2 Snatches

20 min cap

Monday 6-8-15

Monday 6-8-15

Warm up

400m Run 

10 OHS 

Shoulder mobility

Dynamic stretches 

Strength

Front Squat 

3-3-3-3-3

Conditioning

15 min AMRAP

10 Front Squats (135#/95#)

20 Sit ups

200m Run 

 

Friday 6-5-15

Friday 6-5-15

Warm up

Max Double unders 3 mins

10 OHS 

Shoulder mobility 

Dynamic Stretches

Strength

OHS 

5-5-5-5-5

Conditioning

12 min AMRAP

25 Double unders (50 singles)

12 MBC (20#/14#)

Thursday 6-4-15

Thursday 6-4-15

Warm up

Jumping jacks

Mountain climbers

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Pedlay Row

5-5-5-5-5

Conditioning

“Tabata”

KBS (53#/35#)

Box Jumps (24″/20″)

Buprees

Wednesday 6-3-15

Wednesday 6-3-15

Warm up

400m Run

10 OHS 

Shoulder mobility 

Dynamic stretches 

Strength

Bench press 

5-5-5-5-5

Conditioning

20 min AMRAP

400m Run

max reps Ring dips

scored for total ring dips