Tuesday 1-31-17

Tuesday 1-31-17

Warm up

3 mins max double unders

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Bench press 

6-6-3-3-1-1

Conditioning

12 min AMRAP

30 Double unders

10 Push ups

30 Sit ups

Monday 1-30-17

Monday 1-30-17

Warm up

2 Rounds

30 Jumping jacks

20 Air squats

10 Face pulls 

Shoulder mobility

Dynamic stretches 

Strength

Back squat

6-6-3-3-1-1

Conditioning

7 Rounds

7 Pull ups 

7 Front squats (95/65)

7 Box jumps (24/20)

14 min cap

Friday 1-27-17

Friday 1-27-17

Warm up

400m Run

10 OHS

Shoulder mobility 

Dynamic stretches

Strength

Deadlift

3-3-3-3-3

Conditioning

75 Deadlifts (135/95)

1 Mile Run

Partition reps anyway

16 min cap

Thursday 1-26-17

Thursday 1-26-17

Warm up

Bring Sally Up

Shoulder mobility

Dynamic stretches

Conditioning

20 min AMRAP

10 Front squats (95/65)

30 Sit ups

20 Box jumps (24″/20″)

10 Ring dips

Wednesday 1-25-17

Wednesday 1-25-17

Warm up

4 Frames Rowling 

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Push press

3-3-3-3-3

Conditioning

1000m Row 

then with remaining time AMRAP

10 Pull ups

10 Burpees 

14 min cap

 

Tuesday 1-24-17

Tuesday 1-24-17

Warm up

Jumping jacks

Mountain climbers 

10 OHS

Shoulder mobility 

Dynamic stretches

Strength

Bench press

3-3-3-3-3

Conditioning

10 min AMRAP

12 KBS (53/35)

2 HSPU

Monday 1-23-17

Monday 1-23-17

Warm up

3 Mins max double unders 

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Back squat

3-3-3-3-3

Conditioning

2 Rounds

2 Rope Climbs

30 Squat cleans (95/65)

80 Double unders

15 min cap

Friday 1-20-17

Friday 1-20-17

Warm up

2 Rounds

10 Burpees

30 Jumping jacks

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Weighted pull ups

5-5-5-5-5

Conditioning

12 min AMRAP

6 Pull ups

8 Push ups

10 Sit ups

Thursday 1-19-17

Thursday 1-19-17

Warm up

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Back squat

5-5-5-5-5-

Conditioning

5 Rounds

400m Run 

15 Front squats (95/65)

20 min cap

Wednesday 1-18-17

Wednesday 1-18-17

Warm up

2 Rounds

30 Jumping jacks 

30 Mountain climbers 

10 OHS

Shoulder mobility

Dynamic stretches 

Strength

Strict Press 

5-5-5-5-5

Conditioning

21-15-9

HSPU

KBS (53/35)

7 Ring dips before,after and between rounds