Monday 10-31-16

Monday 10-31-16

Warm up

Roxanne

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Front Squat

3-3-3-3-3

Conditioning

EMOM

3 Squat cleans (135#/95#)

Remainder of min AMRAP

Burpees

EMOM over when 75 burpees accumulated

15 min cap

Friday 10-28-16

Friday 10-28-16

Warm up

400m Run

10 OHS 

Shoulder mobility

Dynamic stretches 

Strength

12 min snatch complex

1 Hang snatch (AHAP)

1 Power snatch

Conditioning

200m Run

5 Squat snatches (95#/65#)

400m Run

10 Hang snatches

800m Run

15 Power snatches

14 Min cap

Thursday 10-27-16

Thursday 10-27-16

Warm up

2 Rounds

30 Jumping jacks

15 Air squats

Shoulder mobility

Dynamic stretches

Strength

Back squat

5-5-5-5-5

Conditioning

50 Air squats

25 Push ups

50 Thrusters (45#/35#)

25 Ring dips 

15 min cap

Wednesday 10-26-16

Wednesday 10-26-16

Warm up

500m Row

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Push press

5-5-5-5-5

Conditioning

1500m Row

50 Pull ups

100 Box jumps (24″/20″)

Partition reps any way

16 min cap

Tuesday 10-25-16

Tuesday 10-25-16

Warm up

Jumping jacks

Mountain climbers

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning

10 min EMOM

Even – 15 KBS (American) (53#/35#)

Odd – 20 Sit ups

Rest 2 mins

10 min AMRAP

10 KBS (Russian)

2 Cleans (155#/105#)

10 Penguins (each side)

Monday 10-24-16

Monday 10-24-16

Warm up

2 Rounds

25 Douncle unders

20 Shoulder taps

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Deadlift

5-5-5-5-5

Conditioning

2 Rounds

60 Walking lunges w/ med ball (20#/14#)

2 Rope climbs

60 Double unders

14 Min cap

Friday 10-21-16

Friday 10-21-16

Warm up

4 min EMOM

15 Double unders

10 OHS (PVC)

Shoulder mobility

Dynamic stretches

Strength

20 mins to find

10RM OHS

Conditioning

5 Rounds

30 Double unders

10 OHS (95#/65#)

Thursday 10-20-16

Thursday 10-20-16

Warm up

Baseball

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Find 1RM bench press 

Conditioning

8 min ascending ladder

1 Box jump (24″/20″)

1 KB snatch (each arm) (53#/35#)

2 Box jumps 

2 KB snatches

Cash out- tabata push ups

Wednesday 10-19-16

Wednesday 10-19-16

Warm up

400m Run

10 OHS 

Shoulder mobility

Dynamic stretches

Strength

10 min EMOM

1 High hang squat clean (AHAP)

1 Low hang squat clean

1 Squat clean

Conditioning

3 Rounds

400m Run

6 Cleans (135#/95#)

12 Bar facing burpees

Tuesday 10-18-16

Tuesday 10-18-16

Warm up

Jumping jacks

Mountain climbers

10 OHS

Shoulder mobility

Dynamic stretches 

Strength

Core circuit

Conditioning

21-15-9-15-21

KBS (53#/35#)

Med ball sit ups (20#/14#)

10 T2B in between rds

15 Min cap