Monday 6-25-12

Monday 6-25-12

Warm Up

5 Min Double Under Practice

Sholder Mobility

Dynamic Stretches

Skill

Open Gym

or

Kipping Practice

Training

3 Rounds

400M Run

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Walking Barbell Lunges

50 Double Unders

 

Friday 6-22-12

Friday 6-22-12

Warm Up

400M Run

Squat Stretch

Sholder Mobility

Strength

Clean + Jerk

5-4-3-2-1

Conditioning

10 Wall Walks

20 KB Swing

30 Wall Balls

40 Hand Release Push Ups

50 Walking Lunges

Thursday 6-21-12

Thursday 6-21-12

Warm Up

5 Min

Jumping Jacks

10 OHS

Dynamic Stretches

Strength

SDHP

5-5-5-5-5

Conditioning

2 Rounds

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

SDHP

Box Jumps

Toes to Bar

 

Wednesday 6-20-12

Wednesday 6-20-12

Warm Up

400M Run

Sholder Mobility

Dynamic Stretches

Snatch Progression

Strength

Snatch

2-2-2-2-2

Conditioning

5 Rounds

500 M Row 

8x Each Arm DB Power Snatch

Tuesday 6-19-12

Tuesday 6-19-12

Warm Up

500M Row

10 OHS

Sholder Mobility

Squat Stretch

Strength

Front Squat

10-10-10-10

Conditioning

50-40-30-20-10

Thrusters

Sit-Ups

Double Unders

Monday 6-18-12

Monday 6-18-12

Warm Up

20 Minutes

Open Gym

Training

Benchmark!!

Cindy

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

Mary

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

 

Friday 6-15-12

Friday 6-15-12

Warm Up

5 Min Tabata

Jumping Jacks

10 OHS

Sholder Mobility

Squat Stretch

Dynamic Stretches

Strength

Back Squat

5-3-1-5-3-1

Conditioning
“The Devil is a Lier”

6 Min AMRAP

6 Wall Balls

6 Ball Slams

Then

6 Min AMRAP

6 KB Swings

6 Knees to Elbows

Thursday 6-14-12

Thursday 6-14-12

Warm Up

800M Run

Sholder Mobility

10x OHS

Dynamic Stretches

Skill

Kipping Practice

Training

3 Rounds

800M Run

30 Burpees

20 Ring Dips

10 Pull Up

For Time

 

 

Wednesday 6-13-12

Wednesday 6-13-12

Warm Up

5 Min Double Under Practice

Sholder Mobility

Dynamic Stretches

Skill

Barbell Turkish Get-Ups

Training

5 Rounds of

3 Push Press

6 Bench Press

9 Deadlifts

Tuesday 6-12-12

Tuesday 6-12-12

Warm up

500M Row

Sholder Mobility

Dynamic Stretches

Strength

Hang Cleans

5-4-3-2-1

Conditioning

21-18-15-12-9-6-3

Med Ball Cleans

Push Ups

Box Jumps