Friday 6-30-17

Friday 6-30-17

Warm up

2 Rounds

30 Double unders 

20 Shoulder taps

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Cleans 

6-6-3-3-1-1

Conditioning

11 min AMRAP

5 Power snatches 95/65

25 Double unders

Thursday 6-29-17

Thursday 6-29-17

Warm up

Roxanne

10 OHS

Shoulder mobility 

Dynamic stretches 

Strength

Push press

6-6-3-3-1-1

Conditioning

4 Rounds 

10 Ring Dips 

15 Shoulder to OH 75/55

10 Burpees 

14 min cap

Wednesday 6-28-17

Wednesday 6-28-17

Warm up

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Back Squat 

6-6-3-3-1-1

Conditioning

7 Rounds 

3 min window 

200m Run 

7 Squat cleans (135/95)

Tuesday 6-27-17

Tuesday 6-27-17

Warm up

2 Rounds

10 Burpees

20 Face pulls

Shoulder mobility

Dynamic stretches

Strength

Bench press

6-6-3-3-1-1

Conditioning

12 min AMRAP

5 Push ups

15 KBS (53/35)

5 Burpee Box jump overs (24/20)

Monday 6-26-17

Monday 6-26-17

Warm up

4 Frames Rowling

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Deadlift 

6-6-3-3-1-1

Conditioning

1500m Row 

55 Deadlifts 225/155

55 Pull ups

Partitions reps and row 

16 min cap

Friday 6-23-17

Friday 6-23-17

Warm up

3 mins max double unders

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Core circuit

Conditioning

Buy in: 50 sit-ups 

21-15-9

KBS (53/35)

KB walking lunges

30 double unders before and after each round

Cash out: 50 sit-ups

Thursday 6-22-17

Thursday 6-22-17

Warm up

4 Frames rowling

10 OHS

Shoulder mobility

Dynamic stretches 

Strength

Bench press

3-3-3-3-3

Conditioning

1000m row

50 push-ups

30 push press (95/65)

Wednesday 6-21-17

Wednesday 6-21-17

Warm up

Roxanne

10 OHS

Shoulder mobility 

Dynamic stretches 

Strength

Deadlift

3-3-3-3-3

Conditioning

1-2-3-4-5-6-7-8-9-10

Burpees

Pull-ups

T2B

15 min cap

Tuesday 6-20-17

Tuesday 6-20-17

Warm up

400m Run

10 OHS 

Shoulder mobility

Dynamic stretches 

Strength

Back squat 

3-3-3-3-3

Conditioning

800m run

30 wallballs (20/14)

600m run

25 wallballs

400m run

20 wallballs  

200m run

15 wallballs 

100m run

10 wallballs

20 min cap

Monday 6-19-17

Monday 6-19-17

Warm up

2 Rounds

30 Jumping jacks

20 Face pulls

20 Shoulder taps 

Shoulder mobility 

Dynamic stretches 

Strength

Strict press

3-3-3-3-3

Conditioning

12 min AMRAP

3 HSPU

3 Box jump overs (24/20)

3 Ring dips