Month: October 2013

Warm Up–

Double Unders

10 OHS

Shoulder mobility

Dynamic Stretches

Skill–

Open Gym

Conditioning–

“Diane”

21-15-9

Deadlifts (225#/185#)

HSPU

Warm Up–

Row 500m

10 OHS

Shoulder mobility

Dynamic stretches

Skill–

TGU

Conditioning–

50 MBC (20#/14#)

50 Russian Twist

50 Walking Lunges

50 Med ball sit up

50 Med ball OHS

Warm Up–

Double Unders

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Press

5-5-5-5-5

Conditioning–

12 min AMRAP

10 Burpees

30 Double unders

5 Chest to bar pull ups

Warm up–

Jumping jacks

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning–

Main site Monday

“Morrison”

50-40-30-20-10

Wallballs (20#/14#)

Box jumps (24″/20″)

KBS (53#/35#) 

Cash out–

50 T2B

Warm Up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Find 1RM Thruster

Conditioning

For time:

30 Burpees

50 Thrusters (45#/33#)

1600m Run

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Snatch Balance

1-1-1-1-1

Conditioning

10 Box Jumps (20″/24″)

25 Double Unders

15 Push-ups

14 Minute AMRAP

Warm Up

Pull Practice

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Clean and Jerk

5-3-1-1-1

Conditioning

21-15-9

Cleans (135#/95#)

HSPU

Warm Up–

Jumping jacks

Mountain Climbers

Dynamic stretches

Shoulder mobility

Strength–

Back Squat

5-5-5-5-5

Conditioning–

12 min AMRAP

4 Pull Ups

8 Burpees

12 Back Squats (95#/65#)

Warm up–

400m run

10 OHS

Shoulder mobility 

Dynamic stretches

Skill– 

Open Gym 

Conditioning–

3 RFT

800m Run

10 Deadlifts (275#/185#)

35 Sit ups

Warm Up–

Double Unders

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Hang Cleans

3-3-3-3-3

Conditioning–

10 RFT

2 Deadlift (225#/185#)

10 Shrugs

20 Double Unders