Friday 1-31-14

Warm up- Double Unders 10 OHS Shoulder mobility Dynamic stretches *movement standards* Strength- Push Press 3-3-3-3-3 Conditioning- 200 Double Unders 75 KBS (53#/35#) 50 Burpees Can be broken up any way. Mobility of the Day- PVC Stretches   ...

Thursday 1-30-14

Warm Up- Jumping Jacks 10 OHS Shoulder mobility Dynamic stretches *movement standards* Strength- Floor Press 5-5-5-5-5 Conditioning- EMOTM 15 mins 4 Cleans (135#/95#) 8 Push Ups 12 Sit Ups Mobility of the Day- Sit and Reach  ...

Wednesday 1-29-14

Warm Up- Bring Sally Up Shoulder mobility Dynamic Stretches *Movement standards* Strength- Front Squat 6-6-3-3-1-1 Conditioning- “Death By” Thrusters (95#/65#) Mobility of the Day-...

Tuesday 1-28-14

Warm Up- 400m Run 10 OHS Shoulder mobility Dynamic Stretches *Movement standards* Strength- Strict Chin ups 5-5-5-5-5 Conditioning- “Nicole” 20 min AMRAP 400m Run Max reps pull Ups Scored for total number of pull ups Mobility of the Day- Lat band external...

Monday 1-27-14

Warm up- 500m Row 10 OHS  Shoulder mobility  Dynamic stretches movement standards  Strength- Deadlift  3-3-3-3-3 Conditioning- 50 Calorie Row  50 Box Jumps (24″/20″) 50 Deadlifts (135#/95#) 50 Burpees  12 min Cap Mobility of the Day- Downward dog/ cobra...