Monday 9-30-13

Warm up–
Double unders
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
Wall sits
Conditioning–
3 RFT
20 Front Squats (115#/85#)
30 Burpees
40 Double unders
18 min Cap
Warm up–
Double unders
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
Wall sits
Conditioning–
3 RFT
20 Front Squats (115#/85#)
30 Burpees
40 Double unders
18 min Cap
Warm Up–
Bring Sally Up (empty bar)
Dynamic Stretches
Shoulder Mobility
Conditioning–
2 RFT
10 Thrusters (95#/65#)
Run 800m
10 Thrusters
Warm Up–
Double Unders
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
3-3-3-3-3
Conditioning–
12 min AMRAP
3 Deadlift (185#/135#)
7 Box jumps (24/20)
30 Double unders
Warm up–
Jumping Jacks
Mountain Climbers
Shoulder Mobility
Dynamic Stretches
Strength–
Front Squat
2-2-2-2-2
Conditioning–
21-15-9
Wallballs (20#/14#)
Russian Twist
MBC
Warm Up–
400m Run
10 OHS
Shoulder mobility
Dynamic Stretches
Strength–
Weighted Pull Ups
5-5-5-5-5
Conditioning–
4 Rounds
25 Pull Ups
25 Push Ups
400m Run
Warm up–
Double unders
10 OHS
Shoulder mobility
Dynamic Stretches
Strength–
EMOM for 10 mins
5 Push Press
Conditioning–
120 Double unders
90 Sit ups
60 KBS (53#/35#)
30 Burpees
Warm Up–
Row 500m
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill–
Open Gym
Conditioning–
21 Calorie row
15 Burpee box jumps (24/20)
9 Cleans (135#/95#)
15 Burpee box jumps
21 Calorie row
7 min cap
Warm Up
Double Unders
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength
Front Squats
3-3-3-3-3
Conditioning
65 Thrusters (95#/65#)
20 Doubles EMOTM
*Work load is 65 Thrusters, every minute on the minute the athlete does not complete all 65 reps perform 20 double under penalty*
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Cleans
5-5-5
Conditioning–
10 RFT
200m sprint
2 Deadlifts (135#/95#)
2 Hang Cleans
Warm Up
Jumping Jacks
Mountain Climbers
Shoulder Mobility
Dynamic Stretches
Skill
TGU
Conditioning
30 Jumping Jacks
25 Push-Ups
20 Burpees
15 Pull-ups
20 Min AMRAP