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

Tuesday 8-14-12

Tuesday 8-14-12

Warm Up

500m Row

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Clean + Jerk

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

Conditioning

10-20-30-40-50

Med Ball Cleans

Sit Ups

 

Monday 8-13-12

Monday 8-13-12

Warm Up

400m Run

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Deadlift

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

Conditioning

6 Min AMRAP

400m Run

Time remaining

8 Deadlifts

8 HR Push Ups

Rest 3 mins

6 Min AMRAP

400m Run

Time remaining

8 SDHP

8 KB Swings

Friday 8-10-12

Friday 8-10-12

Warm Up

400m Run

10 OHS

Dynamic Stretches

Shoulder Mobility

Skill

Weighted Pull Ups

5-5-5-5-5

or

Kipping Practice

Conditioning

*Benchmark*

Karen

150 Wall balls (20/14)

For Time

Thursday 8-9-12

Thursday 8-9-12

Warm Up

Jumping Jacks

Dynamic Stretches

Shoulder Mobility

Skill

TGU

15 Mins

Conditioning

” Tabata Whaaaaat!!! “

Burpees

Jump + Touch (14″ Above Reach)

V-Ups

Squats

Push-Ups

**8 AM Class Added Today**

Wednesday 8-8-12

Wednesday 8-8-12

Warm Up

500m Row

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

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

Conditioning

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

Cleans (135/95)

DU (10-20-30…)

Tuesday 6-7-12

Tuesday 6-7-12

Warm Up

400m Run

Dynamic Stretches

Shoulder Mobility

Strength

SDHP

5-5-5-5-5

Conditioning

4 Rounds

400m Run

15 SDHP

15 Box Jump Overs

15 CTB Pull Ups

Monday 8-6-12

Monday 8-6-12

Warm Up

Double Unders

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Push Press

5-4-3-2-1

Conditioning

12 Min AMRAP

10 KB Goblet Squat

15 Push Press

20 Sit Ups

Friday 8-3-12

Friday 8-3-12

Warm Up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Back Squat       

5-5-5-5-5

Conditioning

400m Run 

50 Squats

40 Wall Balls

30 Med Ball Cleans

20 Burpees

10 KB SDHP

400m Run

Thursday 8-2-12

Thursday 8-2-12

Warm Up

Jumping Jacks

Mountain Climbers

Burpees

Shoulder Mobility

Dynamic Stretches

Strength

Deadlift

5-3-1-5-3-1

Conditioning

5 Rounds

“DT”

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks