Month: July 2015

Warm up–

Jumping Jacks

Mountain climbers

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength–

10 min EMOM

1 Snatch Deadlift

1 Power snatches

2 Hang snatch (AHAP)

Conditioning–

21-15-9

Snatch Rx: (95#/65#) Rx+ (135#/95#)

Ring dips

10 min cap  

Warm up–

3 min max double unders

10 OHS 

Shoulder mobility 

Dynamic stretches

Conditioning–

3 Rounds

1 min max reps at each station

MBC (20#/14#)

T2B

Box jumps (24″20″)

Push up

Double unders

*Scored for total reps

**1 min rest between rds

Warm up–

500m Row

10 OHS 

Shoulder mobility

Dynamic stretches

Strength–

Push press

5-5-5-5-5

Conditioning–

1000m Row 

then 10 min EMOM

7 Burpees 

7 KBS (53#/35#)

* After 1000m row start emom at top of the next min*

Warm up–

Run 400m

10 OHS 

Shoulder mobility 

Dynamic Stretches

Conditioning–

20 min AMPAP (As many points as possible)

Run 400m 

1pt= Back squat (95#/65#)

2pts=Front squat 

3pts=Thruster 

*Scored for total points*

**Every time bar drops must run 400m penalty, NO resting in any position for more then 10 sec otherwise 400m run penalty.**

Warm up–

50 Double unders

20 Burpees

10 OHS 

Shoulder mobility

Dynamic stretches

Strength–

Deadlift

5-5-5-5-5

Conditioning–

15 min AMRAP

5 Deadlift (225#/155#)

10 Pull ups

25 Double unders (50 singles)

15 Sit ups 

Warm up–

400m Run

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength–

15 min to find Heaviest weight of 

1 Deadlift + 2 Hang cleans

Conditioning–

12 min EMOM

5 Hang Cleans (95#/65#)

100m Sprint 

Warm up–

Baseball 

Shoulder mobility

Dynamic stretches

Conditioning–

100 Double unders (300 singles)

80 Box jumps (24″#/20#)

70 Walking lunges (25#/15#)

60 Push ups 

50 Burpees 

40 T2B

20 min cap

*Partition reps anyway you want*

**Scored for total reps**

Warm up–

Jumping jacks

Mountaim climbers

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Push press 

5-5-5-5-5 (de load)

Conditioning–

30-20-10

KBS (53#/35#)

Pull ups

Push press (115#/75#)

12 min cap

Warm up–

4 Frames Rowling

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength–

Core Circuit 

Conditioning–

5 Rounds

1 min max reps at each station

Row (Cals)

Sit ups

Ring dips 

Warm up–

400m Run 

10 OHS 

Shoulder mobility

Dynamic stretches

Strength–

Front Squat 

10-10-10

rest 90 sec between sets

Conditioning–

18 min AMRAP

200m Suicide sprint

9 Air Squats

6 Deadlift (155/115)

3 Front Squats