Month: June 2014

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