Thursday 4-30-15

Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Good mornings
5-5-5-5-5
Conditioning–
12 min EMOM
ODD: 10 Deadlifts (225#/155#)
EVEN: 10 Burpees
Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Good mornings
5-5-5-5-5
Conditioning–
12 min EMOM
ODD: 10 Deadlifts (225#/155#)
EVEN: 10 Burpees
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
Sprint intervals
rest 90 sec between rds
600m Sprint
400m Sprint
200m Sprint
Conditioning–
4 Rounds
400m Run
Max rep Bench press (BW)
Max rep Ring dips
20 min cap
*Scored for total reps bench and dips*
Warm up–
Jumping Jacks
Mountain climbers
Shoulder mobility
Dynamic stretches
Strength–
Jerk Practice
Conditioning–
2 Rounds
15 Pull ups
15 Clean & Jerks (95#/65#)
rest 2 mins
2 Rounds
15 C2B Pull ups
15 Clean & Jerks
rest 2 mins
2 Rounds
15 Pull ups
15 Clean & Jerks
Warm up–
2 Rounds
15 Ait squats
30 Double unders
10 Burpees
Shoulder mobility
Dynamic stretches
Strength–
OHS
5-5-5-5-5
Conditioning–
14 min AMRAP
10 Front Squats (95#/65#)
30 Double unders (60 singles)
15 Sit ups
Warm up–
Bring sally up (PVC OHS)
Shoulder mobility
Dynamic stretches
Strength–
Thruster
1-1-1-1-1
Conditioning–
15 min EMOM
1 Power Clean (135#/95#)
1 Hang Clean
1 Squat Clean
1 Cluster
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Power Shrug
5-5-5-5-5
Conditioning–
10 min AMRAP
8 Burpees
10 MBC (20#/14#)
12 Box jumps (24″20″)
Warm Up
400m Run
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength
TGU
Conditioning
“99 Problems”
400m Run
33 TTB
33 Sit-ups
33 KBS(53#/35#)
3 RFT
Warm up–
Musical Bears
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
“CFT”
Find:
1 RM Back Squat
1 RM Press
1 RM Deadlift
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
10 min EMOM
10 T2B
Hold plank with remaining time
Conditioning–
“Helen”
3 RFT
400m Run
21 KBS (53#/35#)
12 Pull ups
Warm up–
40 Double unders (100 singles)
20 Push ups
5 Burpees
Shoulder mobility
Dynamic stretches
Strength–
Bench Press
3-3-3-3-3
20 scap push ups between sets
Conditioning–
14 min EMOM
20 Double unders (40 singles)
4 Burpee box jump overs