Friday 4-29-16

Friday 4-29-16

Warm up

Baseball

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Back squat

6-6-3-3-1-1

Conditioning

4 Rounds

1 min max reps

MBC (20#/14#)

Hang snatch (95#/65#)

T2B

*No rest between rounds

Thursday 4-28-16

Thursday 4-28-16

Warm up

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Bench

6-6-3-3-1-1

Conditioning

400m Run

20 HR push ups

20 Ring dips

400m Run

15 HR push ups

15 Ring dips

400m Run

10 HR push ups

10 Ring dips

20 min cap

Wednesday 4-27-16

Wednesday 4-27-16

Warm up

2 Rounds

10 Burpees

10 Inchworm push ups

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Deadlift

6-6-3-3-1-1

Conditioning

3 Rounds

30 Box jumps (24″/20″)

40 Sit ups

10 Deadlifts (225#/155#)

15 min cap

Tuesday 4-26-16

Tuesday 4-26-16

Warm up

Roxanne

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Jerk

6-6-3-3-1-1

Conditioning

12 min EMOM

4 Push press (95#/65#)

4 Burpees

4 HR push up

Monday 4-25-16

Monday 4-25-16

Warm up

Jumping jacks

Mountain climbers

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning

“Mary”

20 min AMRAP

5 HSPU

10 Pistol squats

15 Pull ups

Friday 4-22-16

Friday 4-22-16

Warm up

2 Rounds

30 Jumping jacks

10 Inchworm push ups

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Deadlift

3-3-3-3-3

Conditioning

1 Pull up

1 Deadlift (185#/115#)

2 Pull ups 

2 Deadlifts

3…

3…

10 min cap

Thursday 4-21-16

Thursday 4-21-16

Warm up

3 Mins max double unders

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning

20 min AMRAP

Max T2B

Right into

Max ring dips

After dips, must perform 50 double unders

*Scored for total reps

Wednesday 4-20-16

Wednesday 4-20-16

Warm up

Jumping jacks

Mountain climbers

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Push press

3-3-3-3-3

Conditioning

75 Box jumps (24″/20″)

50 KBS (53#/35#)

25 HSPU

12 min cap

Tuesday 4-19-16

Tuesday 4-19-16

Warm up

Roxanne

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning

30 min EMOM

1 Clean (75% of 1RM power clean)

4 Burpees over bar

Monday 4-18-16

Monday 4-18-16

Warm up

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Front squat

3-3-3-3-3

Conditioning

15 min AMRAP

100m Sprint

20 Sit ups

10 OHS with a plate (45#/25#)