Thursday 1-31-13

Warm Up- 500m Row 10 OHS Shoulder Mobility Dynamic Stretches Skill- Open Gym Conditioning- *Benchmark* “Fight Gone Bad” Wall Ball (20#/14#) SDHP (75#/55#) Box Jump (24/20) Push Press (75#/55#) Row (Cals)...

Wednesday 1-30-13

Warm Up- Run 400m 10 OHS Shoulder mobility Dynamic Stretches Strength- Hang Cleans 5-5-5-5-5 Conditioning- Run 200m 15 Cleans (135#/95#) (T&G reps) 50 Sit Ups Run 400m 10 Cleans 50 Sit Ups Run 800m 5 Cleans 50 Sit...

Monday 1-28-13

Warm Up- Double Unders 10 OHS shoulder Mobility Dynamic Stretches Strength- Floor Press 5-5-5-5-5 Conditioning- 25 Pull ups 50 Deadlifts (135#/95#) 50 Push ups 50 Floor wipers (135#/95#) 50 KB swing (53#/35#) 25 Pull...

Friday 1-25-13

Warm Up- Double Unders 10 OHS Shoulder Mobility Dynamic Stretches Strength- Deadlift Find 3RM Conditioning- 3 RFT 30 SDHP (75#/55#) 30 Burpees Lateral Jump Overs 30 Jumping Jacks