Monday 6-30-14

Warm up–
Plank ball
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
6-6-3-3-1-1
Conditioning–
“Death By”
Thrusters (95#/65#)
Mobility of the Day–
Quad smash
Warm up–
Plank ball
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
6-6-3-3-1-1
Conditioning–
“Death By”
Thrusters (95#/65#)
Mobility of the Day–
Quad smash
Warm up–
Musical Bears
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push Press
3-3-3-3-3
Conditioning–
12 min AMRAP
5 Push press (75#/55#)
10 Box Jumps
5 SDHP (75#/55#)
Warm up–
Jumping Jacks
Mountain climbers
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Core Circuit
Conditioning–
21-18-15-12-9-6-3
KBS (53#/35#)
Sit ups
Warm up–
Baseball
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
Open Gym
Conditioning–
“Mary”
20 min AMRAP
5 HSPU
10 Pistols (alternating)
15 Pull ups
Warm up–
Run 400m
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
3-3-3-3-3
Conditioning–
3 Rounds
400m Run
15 Deadlifts (185#/135)
15 Bar Facing Burpees
15 min Cap
Warm up–
2 Rounds
30 Jumping jacks
10 Wallballs
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
3-3-3-3-3 (31×1) tempo
Conditioning–
10 min AMRAP
10 Wallballs (20#/14#)
10 Russian Twist (each side)
Mobility of the Day–
samson/ death stretch
Warm up–
4x50m Sprints
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Floor press
5-5-5-5-5
Conditioning–
4 Round
400m Run
5 Wall walks
200m Backwards run
50 Mountain climbers
Warm up–
Rowling 3 Frames
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back Squat
10-10-10
Conditioning–
“Jackie”
1000m Row
50 Thrusters (45#/35#)
30 Pull Ups
Warm up–
Max burpees in 1 min
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Clean complex
DL Shrug
Hang Clean
Power clean
Conditioning–
75 Hang Clean (105#/75#)
Every time bar drops perform 5 Burpees
Warm Up–
Bring Sally Up
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Pistol Squats
Conditioning–
14 min AMRAP
10 Box Jumps (24/20)
20 Wallballs (20#/14#)
30 Sit ups