Tuesday 9-30-14

Warm up–
2 Rounds
30 Jumping jacks
15 Air squats
10 Burpees
Shoulder mobility
Dynamic stretches
Strength–
Back Squat
5-5-5-5-5
Conditioning–
“Fran”
21-15-9
Thrusters (95#/65#)
Pull ups
Warm up–
2 Rounds
30 Jumping jacks
15 Air squats
10 Burpees
Shoulder mobility
Dynamic stretches
Strength–
Back Squat
5-5-5-5-5
Conditioning–
“Fran”
21-15-9
Thrusters (95#/65#)
Pull ups
Warm up–
3 Rounds
25 Double unders
20 Face pulls
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Core circuit
Conditioning–
50 Double unders
40 TTB
30 Double unders
20 TTB
10 Double unders
5 TTB
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
3-3-3-3-3 (31X1)
Conditioning–
1000m Row
50 Thrusters (45#/35#)
30 Bar muscle ups (Sub 3 Pull ups/3 Box Dip for 1 muscle up)
14 min Cap
Warm up–
2 Rounds
100′ Bear Crawl
50′ Inch works
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
3-3-3-3-3
Conditioning–
10 min AMRAP
5 Deadlifts (185#/135#)
10 TTB
Warm up–
2 Rounds
200m Run
10 Burpees
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
1 mile Run
75 KBS (53#/35#)
50 Burpees
1 mile Run
30 min Cap
*Break up KBS and Burpees anyway must start and end with 1 mile run.*
Warm up–
Tabata
Jumping jacks
Push ups
Shoulder mobility
Dynamic stretches
Strength–
Open gym
Conditioning–
“Lynne”
5 Rounds
Max bench press (BW)
Max Pull ups
Warm up–
2 Rounds
15 Air Squats
10 Burpees
30 Double unders
Strength–
Back Squat
5-5-5-5-5
Conditioning–
50 Sit ups
then
5 Rounds
40 Double unders
10 Walking lunges – each leg bar held in front rack (45#/35#)
Then
50 Sit ups
15 min cap
Warm up–
2 Rounds
30 Double unders
15 HR push ups
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push Press
5-5-5-5-5
Conditioning–
10 RFT
30 Double unders
15 Air Squats
5 Push Press (95#/65#)
20 min CAP
Warm Up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
5-5-5-5-5
Conditioning–
21-15-9
Snatches (95#/65#)
Box Jumps (24″/20″)
Burpees
Warm up–
2 Rounds
200m Run
15 Sotts presses (PVC)
20 Face Pulls
Shoulder mobility
Dynamic stretches
Strength–
Shrug
10-10-10-10-10
Conditioning–
4 RFT
400m Run
21 KBS (53#/35#)
12 HSPU