Wednesday 9-30-15

Warm up- 2 Rounds  30 Double unders  15 Air squats  Shoulder mobility Dynamic stretches  Strength- OHS 3-3-3-3-3 Conditioning- 12 min AMRAP 30 Double unders (75 singles) 10 OHS (95#/65#)

Tuesday 9-29-15

Warm up- 4 Frames Rowling  10 OHS  Shoulder mobility Dynamic stretches Strength- Bench press 3-3-3-3-3 Conditioning- 1000m Row  50 HSPU (HR push up in LG)  30 Ring dips 12 min cap

Monday 9-28-15

Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift 3-3-3-3-3 Conditioning- 3 Rounds 20 Chin ups 400m Run 30 Walking lunges w/plate (45#/25#) 14 min cap

Friday 9-25-15

Warm up- 50 Double unders  30 Squats  10 HR push ups Shoulder mobility Dynamic stretches Strength- Back squat  5-5-5-5-5 Conditioning- 8 min EMOM 4 Squat cleans (AHAP) 20 Douncle unders (40 singles) rest 2 mins  4 min EMOM 4 Squat cleans (AHAP) 20 Double...

Thursday 9-24-15

Warm up- Roxanne 10 OHS Shoulder mobility Dynamic stretches Strength- Weighted pull ups 5-5-5-5-5 Conditioning- 21-15-9 Burpee Box jumps (24″/20″) Burpee pull ups