Thursday 7-31-14

Warm Up- 4 Frames Rowling  10 OHS  Shoulder mobility  Dynamic stretches Strength- TGU Conditioning- 1000m Row  then with remaining time 5 Burpees 15 Sit ups 12 min AMRAP 

Wednesday 7-30-14

Warm up- 2 Rounds 20 Double unders 15 Squat jumps 10 Shoulder taps Shoulder mobility  Dynamic stretches Strength- Front Squat  3-3-3-3-3 (30X1) Conditioning- 14 min AMRAP 15 Wallballs (20#/14#) 30 Double unders Every two rounds perform 1 rope...

Tuesday 7-29-14

Warm Up- Baseball Shoulder mobility  Dynamic stretches Strength- Deadlift  3-3-3-3-3 Conditioning- “Diane”  21-15-9 Deadlift (225#/155#) HSPU

Monday 7-28-14

Warm up- 2 Rounds  200m Run  10 OHS 5 Burpees Shoulder mobility Dynamic stretches  Strength-  Weighted pull ups 5-5-5  Conditioning- For time: 400-meter run18 muscle-ups400-meter run15 muscle-ups400-meter run12 muscle-ups Each time the athlete breaks a set of...

Friday 7-25-14

Warm up- Suicide sprint 10 OHS Shoulder mobility Dynamic stretches Strength- Core Circuit Conditioning- Run 1 mile 50 TTB