Tuesday 6-30-15

Warm up- Baseball Shoulder mobility  Dynamic stretches Strength- Pendlay Row 5-5-5-5-5 Conditioning- 12 min AMRAP 3 Box Jumps (24″/20″) 6 KBS (53#/35#) 9 Burpees

Monday 6-29-15

Warm up- 2 Rounds  30 Jumping jacks 20 Air Squats 10 Burpees Shoulder mobility Dynamic stretches Strength- Front Squat  5-5-5-5-5 Conditioning- “Running Fran” 400m Run 21 Thrusters (95#/65#) 21 Pull ups 200m Run  15 Thrusters 15 Pull ups 200m Run 9...

Friday 6-25-15

Warm up- 400m Run 10 OHS  Shoulder mobility  Dynamic stretches Strength- Press  5-5-5-5-5 (Deload) Conditioning- 8 Rounds  200m Run 10 KBS (53#/35#) 10 Box Jumps (24″/20″) 20 min...

Thursday 6-25-15

Warm up- 2 Rounds  30 Junping jacks  10 Burpees  10 OHS  Shoulder mobility  Dynamic stretches Strength- 15 min to find 1RM  Clean & jerk Conditioning- 10 min AMRAP 2 Clean & jerks (70% of 1 RM) Max ring dips *Scored for rounds and total ring dips...

Wednesday 6-24-15

Warm up- 500m Row 10 OHS Shoulder mobility Dynamic sttetches Strength- Back squat  5-5-5-5-5 (Deload) Conditioning- 14 min EMOM  Odd: Max Calorie row in 45 sec 15 sec rest Even: Max MBC in 45 sec 15 sec rest  Scored for total...