Monday 3-31-14

Warm up- Jumping jacks  mountain climbers 10 OHS  Shoulder mobility  Dynamic stretches Strength- Jerk 5-5-5-5-5 Conditioning- “Betty” 5 RFT 12 Push press (135#/95#) 20 Box jumps (24″/20″) Mobility of the Day- PVC shoulder...

Friday 3-28-14

Warm Up- Jumping Jacks Shoulder mobility Dynamic stretches Skill- Go Ham Conditioning- For Time 21-18-15-12-9-6-3 reps for time of: Thrusters (95#/65#)Burpees 

Thursday 3-27-14

Warm up- Baseball Shoulder mobility Dynamic stretches *movement standards* Strength- Front Squat 10-10-10 Conditioning- 9 min AMRAP 10 Wallballs (20#/14#) 5 Box Jumps (24″/20″) Mobility of the Day- Toy...

Wednesday 3-26-14

Warm Up Roxanne 10 OHS Shoulder Mobility Dynamic Stretches *Movement Standards* Strength Deadlifts 6-6-3-3-1-1 Conditioning 21-15-9 Deadlifts (225#/155#) Burpees  Before and after each round 30...

Tuesday 3-25-14

Warm up- Run 400m 10 OHS Shoulder mobility Dynamic stretches *movement standards* Strength- Push Press 6-6-3-3-1-1 Conditioning- 12 min AMRAP 200m Run 10 KBS (53#/35#) 6 Pull Ups Mobility of the Day- Pec/lat stretch with...