Friday 11-30-12

Warm Up–
Double Unders
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill–
TGU
Conditioning–
1000m Row
50 DU
40 Hang Snatch (45/33)
30 Sit Ups
20 DU
10 Hang Snatch
Warm Up–
Double Unders
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill–
TGU
Conditioning–
1000m Row
50 DU
40 Hang Snatch (45/33)
30 Sit Ups
20 DU
10 Hang Snatch
Warm Up–
400m Run
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength–
Press
6-6-3-3-1-1-1
Conditioning–
3 RFT
400m Run
21 KS Swings (53/35)
12 HSPU
Warm Up–
Double Unders
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength–
Deadlift
5-5-5-5-5
Conditioning–
12 Min AMRAP
12 SDHP (95/65)
12 TTB
*No Morning Classes Tomorrow Classes will resume at 3:30pm*
Warm Up–
Jumping Jacks
Mountain Climbers
Shoulder Mobility
Dynamic Stretches
Skill–
Kipping Practice
Conditioning–
*Benchmark*
“Chelsea”
EMOTM for 30 Min
5 pull-ups
10 push-ups
15 squats
Can you continue for thirty minutes? Twenty minutes? How about 10?
If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
If you’ve finished the workout before this time add +1 to each exercise,
i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute,
and see if you can go the full thirty minutes. We’ve seen +3. Any +4’s?
Warm Up–
500m Row
10 OHS
Dynamic Stretches
Shoulder Mobility
Strength–
Clean+ Jerk
6-6-3-3-1-1-1
Conditioning–
1000m Row
50 Wall Balls (20/14)
30 Med Ball Cleans
Warm Up–
Run 400m
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill–
Open Gym
Conditioning–
800m Run
50 KB Thrusters
40 KB Swings
30 Pull Ups
20 Burpees
10 Pistol Squats
800m Run
30 Min Cap
No Classes
Happy Thanksgiving!
Warm Up–
Double Unders
10 OHS
Dynamic Stretches
Shoulder Mobility
Strength–
Deadlift
3-3-3-3-3
Conditioning–
15 min AMRAP
10 Wall Balls (20/14)
25 Double Unders
10 KB SDHP (53/35)
25 Double Unders
Warm Up–
Double Unders
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength–
Push Press
6-6-3-3-1-1-1
Conditioning–
“Death By”
Clean and Jerk (135#/95#)
Perform 1 Reps in the first min
Perform 2 Reps in the second min
Perform 3 Reps in the third min
Continue in this pattern until you can’t finish the reps in that min.
Warm Up–
400m Run
10 OHS
Dynamic Stretches
Shoulder Mobility
Strength–
Back Squat
3-3-3-3-3
Conditioning–
3 RFT
50 Squats
400m Run
30 Sit Ups
20 Burpees