Friday 10-31-14

Warm up- 3 Rounds 5 Burpees  10 Air Squats 30 Jumping Jacks Shoulder mobility  Dynamic Stretches Strength- Open Gym Conditioning- Bloody “Mary” 20 min AMRAP 5 HSPU 10 Pistol Squats  15 Pull ups...

Thursday 10-30-14

Warm up- 2 Rounds  100′ Bear Crawl 10 OHS  15 Push up Shoulder mobility  Dynamic stretches Strength- Bench Press 5-5-5-5-5 Conditioning- 5 Rounds Bench Press max reps (BW) 1 min Penguins 1 min Sit ups Rest as needed between rds Scored for total...

Wednesday 10-29-14

Warm up- 400m Run  10 OHS  Shoulder mobility  Dynamic stretches  Strength-  Deadlift  5-5-5-5-5 Conditioning- 4 RFT  400m Run 20 KB SDHP (53#/35#) 20 KBS   20 Goblet squats  25 min...

Tuesday 10-28-14

Warm up- 50 Double unders 25 Face pulls  30 Double unders 15 Shoulder Taps (each arm) 10 Double unders 10 OHS  Shoulder mobility  Dynamic stretches Strength- Push Press 5-5-5-5-5 Conditioning- 9 min AMRAP 30 Double unders 9 Hang Snatch (95#/65#)...

Monday 10-27-14

Warm up- 2 Rounds  50 Jumping jacks 20 Air Squats 10 HR Push ups Shoulder mobility  Dynamic stretches Strength- Back Squat 5-5-5-5-5 Conditioning- 21-15-9 Thrusters (95#/65#) Bar facing burpees Box jumps...