Wednesday 9-30-15

Wednesday 9-30-15

Warm up

2 Rounds 

30 Double unders 

15 Air squats 

Shoulder mobility

Dynamic stretches 

Strength

OHS

3-3-3-3-3

Conditioning

12 min AMRAP

30 Double unders (75 singles)

10 OHS (95#/65#)

Tuesday 9-29-15

Tuesday 9-29-15

Warm up

4 Frames Rowling 

10 OHS 

Shoulder mobility

Dynamic stretches

Strength

Bench press

3-3-3-3-3

Conditioning

1000m Row 

50 HSPU (HR push up in LG) 

30 Ring dips

12 min cap

Monday 9-28-15

Monday 9-28-15

Warm up

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Deadlift

3-3-3-3-3

Conditioning

3 Rounds

20 Chin ups

400m Run

30 Walking lunges w/plate (45#/25#)

14 min cap

Friday 9-25-15

Friday 9-25-15

Warm up

50 Double unders 

30 Squats 

10 HR push ups

Shoulder mobility

Dynamic stretches

Strength

Back squat 

5-5-5-5-5

Conditioning

8 min EMOM

4 Squat cleans (AHAP)

20 Douncle unders (40 singles)

rest 2 mins 

4 min EMOM

4 Squat cleans (AHAP)

20 Double unders 

Thursday 9-24-15

Thursday 9-24-15

Warm up

Roxanne

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Weighted pull ups

5-5-5-5-5

Conditioning

21-15-9

Burpee Box jumps (24″/20″)

Burpee pull ups

Wednesday 9-23-15

Wednesday 9-23-15

Warm up

400m Row 

10 OHS 

Shoulder mobility

Dynamic stretches

Strength

Deadlift 

5-5-5-5-5

Conditioning

16 min AMRAP

8 Power snatches (rx- 115#/75#)(rx+ -135#/95#)

2 Low hang snatch

400m Run 

Tuesday 9-22-15

Tuesday 9-22-15

Warm Up

400m Run

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Core Circuit 

Conditioning

50 Double unders

25 T2B

40 Double unders

20 T2B

30 Double unders

15 T2B

20 Double unders

10 T2B

10 Double unders 

5 T2B 

Monday 9-21-15

Monday 9-21-15

Warm up

500m Row

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Strict press

5-5-5-5-5

Conditioning

1000m Row

then with remaining time AMRAP

5 Push press (115#/75#)

10 Push ups

12 min cap

Friday 9-18-15

Friday 9-18-15

Warm up

400m Run

10 OHS

Shoulder mobility

Dynmaic stretches

Strength

Bench press

5-5-5-5-5 

Conditioning

3 Rounds

12 Burpees

21 KBS (53#/35#)

400m run 

Thursday 9-17-15

Thursday 9-17-15

Warm up

4 Frames Rowling 

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning

3 Rounds 

1 min max reps at each station

Push ups 

Push press (75#/55#)

Box Jumps (24″/20″)

SDHP

Row (calories)