Tuesday 3-31-15

Warm up- 2 Rounds 30 Double unders 10 OHS  15 HR push ups Shoulder mobility  Dynamic stretches Strength- Back Squat  5-5-5-5-5 Conditioning- 50 Front Squats (115#/75#) 75 Burpees 155 Double unders 15 min...

Monday 3-30-15

Warm up-  4 Frames Rowling  10 OHS  Shouler mobility Dynamic stretches Strength- Core Circuit  Conditioning- 4 Rounds Bar muscle ups (scaling= pull ups) Sit ups Row (cals) 1 min Max reps each station  Scored for total reps 1 min rest between...

Friday 3-27-15

Warm up- 500m Row  10 OHS Shoulder mobility  Dynamic stretches  Skill- Open 15.5 Prep Conditioning- Workout 15.5 Variations Rx’d(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women...

Thursday 3-26-15

Warm up- Bring Sally up Shoulder mobility  Dynamic stretches Strength- Back Squat  5-5-5-5-5 (Deload) Conditioning-  3 Rounds 10 TTB 40 Wallballs (20#/14#) 20 Ring Dips 16 min cap 

Wednesday 3-25-15

Warm up- 2 Rounds 25 Double unders  15 OHS  10 Burpee inchworms Shoulder mobility  Dynamic stretches Strength- Deadlift (Deload) 5-5-5-5-5 Conditioning- 14 min EMOM 5 Hang Cleans (135#/95#) 25 Double unders (50...