Month: November 2012

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