Friday 12-21-12

Friday 12-21-12

Warm Up

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretch

Skill

GOAT

Conditioning

“Mayan”

3 RFT

12 Deadlifts (315#/225#)

21 Box Jumps (30/24)

20 Wall Balls (20#/14#)

12 KB Thrusters (70#/53#)

Thrusday 12-20-12

Thrusday 12-20-12

Warm Up

400m Run

10 OHS

Dynamic Stretches

Shoulder Mobility

Skill

TGU or OHS

Conditioning

Benchmark

“Nancy”

5 Rounds

400m Run

15 OHS (95#/65#)

For Time

 

Wednesday 12-19-12

Wednesday 12-19-12

Warm Up

Double Unders

Shoulder Mobility

Dynamic Stretches

Skill

Open Gym

Conditioning

“25”

25 Burpees

25 Box Jumps

25 Sit Ups

25 Push Up

25 Jumping Jacks

25 Mountain Climbers

25 Air Squats

25 Reverse Crunch

25 Double Unders

25 Burpees

Tuesday 12-18-12

Tuesday 12-18-12

Warm Up

Jumping Jacks

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Front Squat

6-6-3-3-1-1-1

Conditioning

8 Min AMRAP

2 Power Cleans (135/95)

2 Strict Pull Ups

Monday 12-17-12

Monday 12-17-12

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

GOAT

Conditioning

5 Rounds

30 Double Unders

20 SDHP (95/65)

10 TTB

Friday 12-14-12

Friday 12-14-12

Warm Up

Run 400m

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Deadlift

3-3-3-3-3

Conditioing

3 RFT

10 Deadlifts (225/155)

400m Run

25 Wall Balls (20/14)

Thursday 12-13-12

Thursday 12-13-12

Warm Up

Row 500m

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill-

Open

Conditioning

100 Squats

90 Sit Ups

80 Push Ups

70 Sit Ups

60 Walking Lunges

50 Sit Ups

40 Pull Ups

30 TTB

20 Burpees

10 Pistols

30 Min Cap

 

Wednesday 12-12-12

Wednesday 12-12-12

Warm Up

Double Unders

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Hang Clean

5-5-5-5-5

Conditioning

15 Min AMRAP

50 Double Unders

25 Med Ball Cleans

 

 

Tuesday 12-11-12

Tuesday 12-11-12

Warm Up

400m Run

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Push Press

3-3-3-3-3

Conditioning

Benchmark

“Helen”

3 RFT

400m Run

21 KB Swing (53/35)

12 Pull Ups