Tues 8-28-12

Tues 8-28-12

Warm Up

500m Row

Shoulder Mobility

Dynamic Stretches

Strength

Push Press

5-4-3-2-1-1-1

Conditioning

*Benchmark*

“Jackie”

1000m Row

50 Thrusters (45#)

30 Pull Ups

 

 

 

 

 

 

 

 

 

Monday 8-27-12

Monday 8-27-12

Warm Up

Run 400m

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Cleans

5-4-3-2-1-1-1

Conditioning

3 Rounds

10 Cleans (T+G)

15 Box Jumps

20 KTE

Friday 8-24-12

Friday 8-24-12

Warm Up

Jumping Jacks

Shoulder Mobility

Dynamic Stretches

Skill

Pistol Squats

3×10

Conditioning

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

Med Ball Cleans

Push Up

Wall Ball

Perform 2 Burpees Between each Round

Thursday 8-23-12

Thursday 8-23-12

Warm Up

500m Row

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Push Press

3-3-3-3-3

Conditioning

2 Min AMRAP Row

2 Min AMRAP Push Press (95/65)

2 Min AMRAP KB Swing (24kg/35kg)

90 Second AMRAP Row

90 Second AMRAP Push Press

90 Second AMRAP KB Swing

60 Second AMRAP Row

60 Second AMRAP Push Press

60 Second AMRAP KB Swing

 

Wednesday 8-22-12

Wednesday 8-22-12

Warm Up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

OHS

5-4-3-2-1-1-1

Conditioning

*Benchmark*

“Nancy”

5 Rounds for Time

400m Run

15 OHS

 

Tuesday 8-21-12

Tuesday 8-21-12

Warm Up

Double Unders

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Deadlift

5-5-5-5-5

Conditioning

10 Min AMRAP

5 Deadlifts

5 Box Jumps

10 Double Unders

Monday 8-20-12

Monday 8-20-12

Warm Up

500m Row

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Front Squat

3-3-3-3-3

Conditioning

21 Thrusters (95/65)

9 Pull Ups

50 Sit Ups

15 Thrusters

15 Pull Ups

50 Sit Ups

9 Thrusters

21 Pull Ups

50 Sit Ups

Friday 8-17-12

Friday 8-17-12

Warm Up

400m Run

10 OHS

Dynamic Stretches

Shoulder Mobility

Skill

HSPU or Wall Walks

Conditioning

1 Min AMRAP Row

2 Min AMRAP Pull Ups

3 Min AMRAP Wall Balls

2 Min AMRAP Pull Ups

1 Min AMRAP Row

Thursday 8-16-12

Thursday 8-16-12

Warm Up

Jumping Jacks

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Push Press

3-3-2-2-1-1

Conditioning

21-15-12-9

Push Press (95/65)

Box Jumps (20/24)

Wednesday 8-15-12

Wednesday 8-15-12

Warm Up

Double Unders

Shoulder Mobility

Dynamic Stretches

Strength

Back Squat

5-4-3-2-1-1-1

Conditioning

3 Rounds

25 Double Unders

15 Burpees

25 Double Unders

30 Squats

25 Double Unders

15 Burpees