Month: April 2013

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

http://www.youtube.com/watch?v=swytqZLmdao

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

http://www.youtube.com/watch?v=xKMzGcXceBM

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

http://www.youtube.com/watch?v=RAO7OG077Ac