Thursday 9-13-12

Thursday 9-13-12

Warm Up

Row 500m

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Press

2-2-2-2-2

Conditioning

50 Cal Row

40 Plate Ground to Overhead

30 KB Swing

20 Burpees

10 HSPU or 5 Wall Walks

**8 AM Class Added**

Wednesday 9-12-12

Wednesday 9-12-12

Warm Up

400m Run

Shoulder Mobility

Dynamic Stretches

Strength

Clean & Jerk

1-1-1-1-1-1-1

Conditioning

400m Run

30 Wall Balls

10 Med Ball Cleans

400m Run

20 Wall Balls

20 Med Ball Cleans

400m Run

10 Wall Balls

30 Med Ball Cleans

Tuesday 9-11-12

Tuesday 9-11-12

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Back Squat

5-3-1 ,5-3-1

Conditioning

3 RFT

50 Double Unders

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Monday 9-10-12

Monday 9-10-12

Warm Up

Jumping Jacks

Mountain Climbers

Shoulder Mobility

Dynamic stretches

Strength

Deadlift

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

Conditioning

12 Min AMRAP

12 Deadlifts (155#/105#)

12 Box Jumps (30/24)

12 KTE

Friday 9-7-12

Friday 9-7-12

Warm Up

500m Row

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Weighted Chin Up

5-5-5-5-5 (41X1) Tempo

Conditioning

1000m Row

21-15-9

Burpees

Push Ups

Pull Ups

Thursday 9-6-12

Thursday 9-6-12

Warm Up

Run 400m

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Thruster

5-4-3-2-1

Conditioning

Run 800m

20 Wall Balls

15 Toe to Bar

Run 600m 

30 Wall Balls

15 Toe to Bar

Run 400m

40 Wall Balls

15 Toe to Bar

Run 200m

Wednesday 9-5-12

Wednesday 9-5-12

Warm Up

Double Unders

Shoulder Mobility

Dynamic Stretches

Strength

Push Press

5-5-3-3-1-1

Conditioning

5 Min AMRAP

5 Box Jumps

10 KB Swings

then

5 Min AMRAP

5 Push Press (95/65)

10 Double Unders 

Tuesday 9-4-12

Tuesday 9-4-12

Warm Up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Front Squat

3-3-3-3-3-3 (31×1) Tempo

Conditioning

 “Dirty 30′s”

3 Rounds of

30 SDHP (65#/45#)

30 Sit-Ups

30 Front Squats (65#/45#)

Friday 8-31-12

Friday 8-31-12

Warm Up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

TGU

Training

1 Min AMRAP Ball Slams

2 Min AMRAP Row

3 Min AMRAP Burpees

2 Min AMRAP Row

1 Min AMRAP Ball Slams

** 9 AM + 12AM Group Class Added Sat 9-1-12**

Strongman @ 10AM