Tuesday 4-30-13

Warm Up–
Jumping Jacks
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength–
Open Gym/ Levels
Conditioining–
21-15-9
Cleans (135#/95#)
Pull Ups
Warm Up–
Jumping Jacks
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength–
Open Gym/ Levels
Conditioining–
21-15-9
Cleans (135#/95#)
Pull Ups
Warm Up–
400m Run
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill–
TGU
Conditioning–
5RFT
200m Backwards Run
15 TGU
15 T2B/ Reverse Crunch
Warm Up–
400m Run
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill–
Open Gym
Conditioining–
800m Run
50 Wall Balls (20#/14#)
30 Pull Ups
800m Run
Warm Up–
Double Unders
10 OHS
Dynamic Stretches
Shoulder Mobility
Strength–
Find 1RM
Deadlift
Conditioining–
12 Min AMRAP
8 SDHP (53#/35#)
10 Goblet Squats (53#/35#)
20 Double Unders
Warm Up–
Jumping Jack
Gymnastic Stretches
Shoulder Mobility
Dynamic Stretches
Strength–
OHS
3-3-3-3-3
Conditioining–
10-8-6-4-2
Squat
Burpee
Superman Rocks
Push ups
V Up
Warm Up–
Baseball
Shoulder Mobility
Dynamic Stretches
Strength–
Hang Cleans
5-5-5-5-5
Conditioining–
200 Sit Ups
4 Cleans (135#/95#)
EMOTM
Warm Up–
400m Run
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill–
Sled push /Battle Ropes
Conditioning–
400m Run
10 Burpees Box Jumps (20/24)
20 T2B
30 Shoulder to OverHead (115#/75#)
40 KBS (53#/35#)
50 Double Unders
12 Min Cap
Scored for Total reps
Warm Up
Double Unders
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength
Jerks
3-3-3-3-3
Conditioning
12 Thrusters (95#/65#)
21 Double Unders
12 Min AMRAP
Warm Up-
Row 500m
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength-
Deadlift
3-3-3-3-3
Conditioning-
500m Row
15 Deadlifts (225#/155#)
75 Double Unders
15 Deadlifts
400m Run
15 Deadlifts
Warm Up-
Double Unders
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill-
Open Gym
Conditioining-
21-15-9
HSPU
Pull Ups
Burpees