Monday 2-29-16

Warm up- 2 Rounds 20 Jumping jacks 20 Air squats 20 Banded good mornings 10 OHS Shoulder mobility Dynamic stretches Strength- Back squat 5-3-5-3-1+ (1+ equals 90% of 1 RM for max reps) Conditioning- 3 mins max front squats (95#/65#) 3 mins max sit ups 2 mins max front...

Friday 2-26-16

Warm up- Baseball 10 OHS Shoulder mobility Dynamic stretches Conditioning- Open WOD 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge (95#/65#)8 burpees25-ft. overhead walking lunge8 chest-to-bar pull-ups *Anyone not...

Thursday 2-25-16

Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Strength- Core circuit Conditioning- 3 Rounds 400m Run 21 Sit ups 12 T2B

Wednesday 2-24-16

Warm up- Bring Sally up  10 OHS Shoulder mobility Dynamic stretches Strength- Back squat 3-3-3-3-3 Conditioning- 12 min AMRAP 8 Front squats (95#/65#) 6 Push press 4 Burpees

Tuesday 2-23-16

Warm up- 2 Rounds 25 Double unders  15 Face pulls 10 OHS Shoulder mobility Dynamic stretches  Strength- Deadlift 3-3-3-3-3 Conditioning- 21-15-9 KBS (53#/35#) Box jumps (24″/20″) 40 Double unders to start, end, and between...