Monday 8-31-15

Warm up- 10 Burpees 50 Double unders  10 OHS  Shoulder mobility  Dynamic stretches Strength- Deadlift 3-3-3-3-3 Conditioning- 12 min AMRAP 25 Double unders (50 singles) 5 Deadlift (225#/155##) 10 Lateral burpees over...

Friday 8-28-15

Warm up- 400m Run 10 OHS  Shoulder mobility  Dynamic stretches Conditioning- 200m Run  20 Sit ups 20 Walking lunges – Front rack(75#/55#) (10 Each leg) 400m Run  40 Sit ups 20 Walking lunges 800m Run 80 Sit ups 20 Walking lunges 20 min...

Thursday 8-27-15

Warm up- Jumping jacks Mountain climbers 10 OHS  Shoulder mobility Dynamic stretches Strength- Deadlift 5-5-5-5-5 Conditioning- 1,2,3,4…. Cleans (135#/95#) HR Push ups Continue to add one rep until time expires 10 min...

Wednesday 8-26-15

Warm up- 500m Row 10 OHS  Shoulder mobility Dynamic stretches Strength- Push press 5-5-5-5-5 Conditioning- 1000m Row  then AMRAP with remaining time 5 Ring dips 10 Box jumps 12 min...

Tuesday 8-25-15 "Totally Stella"

Warm up- 2 Rounds  25 Double unders 10 Burpees 10 OHS  Shoulder mobility  Dynamic stretches Strength- 7 min EMOM 5 Front Squat (AHAP) Conditioning- “Totally Stella” 8 Burpees 12 Air Squats 15 Double unders (45 singles) 14 min...