Friday 1-29-16

Warm-up–
4 frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
3-3-3-3-3
Conditioning–
2100m Row
150 Double unders
90 Burpees
Partition row and rep anyway
Warm-up–
4 frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
3-3-3-3-3
Conditioning–
2100m Row
150 Double unders
90 Burpees
Partition row and rep anyway
Warm up–
Bring sally up
Shoulder mobility
Dynamic stretches
Conditioning–
0:00-5:00
1 Round
10 OHS (95#/65#)
40 sit ups
10 bar mu
Rest 2 mins
7:00-17:00
2 Rounds
20 Front Squats
20 sit ups
10 C2b pull ups
Rest 2 mins
19:00-30:00
3 Rounds
30 Air squats
10 sit ups
10 pull ups
Warm up–
3 min max double unders
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
3-3-3-3-3
Conditioning–
“Death By”
1 Clean (95#/65)
1 Burpee
2
2
3
3…..
Warm up-
2 Rounds
30 Jumping jacks
10 Inch worm push ups
Shoulder mobility
Dynamic stretches
Strength–
Strict press
3-3-3-3-3
Conditioning–
3 Rounds
30 Push ups
15 Wall walks
10 Ring dips
12 min cap
Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
3-3-3-3-3
Conditioning–
14 min AMRAP
7 Front squats (95#/65#)
8 Burpee box jumps (24″/20″)
9 T2B
Warm up–
2 Rounds
10 Burpees
15 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
5-5-5-5-5
Conditioning–
16 min AMRAP
6 Cleans (135#/95#)
8 HSPU
10 Ring Dips
Warm up–
Jumping jacks
Mountain climbers
10 OHS
Dynamic stretches
Shoulder mobility
Strength–
Core circuit
Conditioning–
50-40-30-20-10
Walking lunges
Sit ups
5 strict t2b in between rds
Warm up–
3 mins max double unders
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Split jerk
5-5-5-5-5
Conditioning–
12 min EMOM
4 Hang cleans (95#/65#)
4 Push press
20 Double unders (40) singles
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Snatch technique
Conditioning–
21 Calorie row
15 Burpee Box Jumps (24″/20″)
9 Squat Snatch (135#/95#)
15 Burpee box jumps
21 Calorie row
Warm up–
2 Rounds
30 Double unders
15 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back Squat
5-5-5-5-5
Conditioning–
5 Rounds
400m Run or 60 Double unders (120 singles)
21 KBS (53#/35#)
12 Pull ups