Monday 2-29-16

Monday 2-29-16

Warm up

2 Rounds

20 Jumping jacks

20 Air squats

20 Banded good mornings

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Back squat

5-3-5-3-1+ (1+ equals 90% of 1 RM for max reps)

Conditioning

3 mins max front squats (95#/65#)

3 mins max sit ups

2 mins max front squats

2 mins max sit ups

1 min max front squats

1 min max sit ups

Friday 2-26-16

Friday 2-26-16

Warm up

Baseball

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning

Open WOD 16.1

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge (95#/65#)
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

*Anyone not participating in the open will use a plate (45#/25#) overhead instead of a barbell

Thursday 2-25-16

Thursday 2-25-16

Warm up

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Core circuit

Conditioning

3 Rounds

400m Run

21 Sit ups

12 T2B

Wednesday 2-24-16

Wednesday 2-24-16

Warm up

Bring Sally up 

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Back squat

3-3-3-3-3

Conditioning

12 min AMRAP

8 Front squats (95#/65#)

6 Push press

4 Burpees

Tuesday 2-23-16

Tuesday 2-23-16

Warm up

2 Rounds

25 Double unders 

15 Face pulls

10 OHS

Shoulder mobility

Dynamic stretches 

Strength

Deadlift

3-3-3-3-3

Conditioning

21-15-9

KBS (53#/35#)

Box jumps (24″/20″)

40 Double unders to start, end, and between rounds

Monday 2-22-16

Monday 2-22-16

Warm up

Thunder

10 OHS

Shoulder mobility

Dynamic stretches

Strength

7 sets of 5 reps floor press every 2 mins (AHAP)

Conditioning

1000m Row

then with remaining time AMRAP

Burpee pull ups

9 min cap

Friday 2-19-16

Friday 2-19-16

Warm up

2 Rounds

30 Jumping jacks

10 Inchworms

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Deadlift

5-5-5-5-5

Conditioning

10 min AMRAP

1 Deadlift (225#/155#)

3 Muscle ups

5 Push ups

Thursday 2-18-16

Thursday 2-18-16

Warm up

“What do you mean”

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Push press

5-5-5-5-5

Conditioning

12 min EMOM

4 Burpees over bar

AMRAP push press in remaining time until 45 sec (95#/65#)

Rest 15 sec

*Scored for total push press

Wednesday 2-17-16

Wednesday 2-17-16

Warm up-

Bring sally up

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Back squat

5-5-5-5-5

Conditioning

5 RFT

5 Squat cleans (135#/95#)

15 KBS (53#/35#)

10 Front squats

15 min cap

Tuesday 2-16-16

Tuesday 2-16-16

Warm up

3 mins max double unders

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Core circuit

Conditioning

14 min AMRAP

30 Double unders (75 singles)

20 Sit ups

10 Pull ups