Monday 8-31-15

Monday 8-31-15

Warm up

10 Burpees

50 Double unders 

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Deadlift

3-3-3-3-3

Conditioning

12 min AMRAP

25 Double unders (50 singles)

5 Deadlift (225#/155##)

10 Lateral burpees over bar

Friday 8-28-15

Friday 8-28-15

Warm up

400m Run

10 OHS 

Shoulder mobility 

Dynamic stretches

Conditioning

200m Run 

20 Sit ups

20 Walking lunges – Front rack(75#/55#) (10 Each leg)

400m Run 

40 Sit ups

20 Walking lunges

800m Run

80 Sit ups

20 Walking lunges

20 min cap 

Thursday 8-27-15

Thursday 8-27-15

Warm up

Jumping jacks

Mountain climbers

10 OHS 

Shoulder mobility

Dynamic stretches

Strength

Deadlift

5-5-5-5-5

Conditioning

1,2,3,4….

Cleans (135#/95#)

HR Push ups

Continue to add one rep until time expires

10 min cap

Wednesday 8-26-15

Wednesday 8-26-15

Warm up

500m Row

10 OHS 

Shoulder mobility

Dynamic stretches

Strength

Push press

5-5-5-5-5

Conditioning

1000m Row 

then AMRAP with remaining time

5 Ring dips

10 Box jumps

12 min cap

Tuesday 8-25-15 "Totally Stella"

Tuesday 8-25-15

Warm up

2 Rounds 

25 Double unders

10 Burpees

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

7 min EMOM

5 Front Squat (AHAP)

Conditioning

“Totally Stella”

8 Burpees

12 Air Squats

15 Double unders (45 singles)

14 min AMRAP

Monday 8-24-15

Monday 8-24-15

Warm up

400m Run

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Pendlay row

5-5-5-5-5

Conditioning

“Helen”

3 Rounds 

400m Run 

21 KBS (53#/35#)

12 Pull ups 

Friday 8-21-15

Friday 8-21-15

Warm up

50 Double unders 

15 Burpees inchworms 

10 OHS 

Shoulder mobility 

Dynamic stretches 

Conditioning

5 min AMRAP

5 Hang cleans (95#/65#)

25 Double under (50 singles) 

rest 2 mins

5 min AMRAP

5 SDHP

25 Double unders

rest 2 mins 

5 T2B

25 Double unders

Thursday 8-20-15

Thursday 8-20-15

Warm up

Roxanne

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Find 1RM weighted pull up

(scaled= 5 set of 5 negative reps)

Conditioning

12 min EMOM

5 Strict pull ups

7 Burpees

Wednesday 8-19-15

Wednesday 8-19-15

Warm up

Jumping jacks 

mountain climbers 

10 OHS 

Shoulder mobility 

Dynamic stretches 

Conditioning

“The Lion”

20 min AMRAP

1 Power clean (75#/55#)

2 Front Squats

3 Push Jerks

4 Back squats

Tuesday 8-18-19

Tuesday 8-18-19

Warm up

4 Frames Rowling 

10 OHS 

Shoulder mobility

Dynamic stretches

Skill

2- 500m Row repeats

rest 3 min between sets

Conditioning

4 mins max calorie row

3 mins max double unders

2 mins max KBS (53#/35#)

1 min max ring dips

*Scored for total reps*