Friday 9-30-16

Friday 9-30-16

Warm up– 

Jumping jacks

Mountain climbers

10 OHS

Shoulder mobility 

Dynamic stretches

Strength

OHS

5-5-5-5-5

Conditioning

“Annie”

50-40-30-20-10

Double unders

Sit ups 

Thursday 9-29-16

Thursday 9-29-16

Warm up

Roxanne

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning

5 min AMRAP

5 Burpees over bar

5 Squat cleans (115#/75#)

Rest 2 mins

3 Rounds

8 Hang cleans (115#/75#)

8 Burpee box jumps (24″/20″)

8 min cap

Rest 2 mins

2 Hang snatches (75#/55#)

2 Burpees

4 Hang snatches

4 Burpees

6 …

6 …

8 min cap 

Wednesday 9-28-16

Wednesday 9-28-16

Warm up

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Deadlift

5-5-5-5-5

Conditioning

4 Rounds

10 Front rack lunges (115#/75#)

200m Run

12 C2B 

16 min cap

Tuesday 9-27-16

Tuesday 9-27-16

Warm up

Row 500m

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning

21 min EMOM

Min 1: Max box jumps (24″/20″)

Min 2: 12 KBS (53#/35#)

Min 3: 10 Calorie row

Monday 9-26-16

Monday 9-26-16

Warm up

2 Rounds

30 Double unders 

20 Shoulder taps

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Push press

5-5-5-5-5

Conditioning

4 Rounds

40 Double unders

20 Burpee wallballs (20#/14#)

15 min cap

Friday 9-23-16

Friday 9-23-16

Warm up

3 mins max double unders 

10 OHS

Shoulder mobility

Dynamic stretches 

Strength

Back squat 

5-5-5-5-5 (deload)

Conditioning

5 rounds 

30  double unders 

20 MBC (20/14)

2 Bar MU

15 min cap

Thursday 9-22-16

Thursday 9-22-16

Warm up

Jumping jacks

Mountain climbers 

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Core circuit

Conditioning

12 Min AMRAP

1 Rope Climb

20 KBS (53#/35#)

10 Push ups

Wednesday 9-21-16

Wednesday 9-21-16

Warm up

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Push press/Jerk

5-5-5-5-5 (Deload)

Conditioning

400 Run

15 Push press (95#/65#)

30 Box jumps (24″/20″)

800m Run

25 Push press

50 Box jumps

14 min cap

Tuesday 9-20-16

Tuesday 9-20-16

Warm up

4 Frames rowling

Shoulder mobility 

Dynamic stretches

Strength

10 min EMOM

Odd- 10 Burpees

Even- 10 Calories row

Conditioning– 

1000m Row

50 Thrusters (45/35)

30 Burpees

Monday 9-19-16

Monday 9-19-16

Warm up

2 Rounds

30 Jumping jacks

10 Inchworms

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Deadlift

5-5-5-5-5 (deload)

Conditioning

6 min AMRAP

8 Pull ups

20 Sit ups

Rest 1 min

6 min AMRAP

3 Deadlifts (225#/155#)

15 sit ups