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

 

Monday 6-11-12

Warm-Up

3 Sets

10 OHS (PVC or Empty Bar)

Dynamic Stretches

Squat Stretch

Strength

OHS

5-5-5-5-5
Increase weight each set

Conditioning

15 Min AMRAP

10-Goblet Squats

15-KB SDHP

20-Sit-Ups

The Bear Complex

The Bear Complex

5 rounds for max weight:

7x through, rest anywhere but the floor…

Power Clean

Front Squat

Shoulder to Overhead

Back Squat

Shoulder to Overhead

Rest as needed between rounds

Angie

Angie

For Time:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Squats

Helen

Helen

3 Rounds for time of:

400 Meter Run

21 Kettlebell swings

12 Pull-Ups