Month: January 2016

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