Month: April 2016

Warm up–

Baseball

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Back squat

6-6-3-3-1-1

Conditioning–

4 Rounds

1 min max reps

MBC (20#/14#)

Hang snatch (95#/65#)

T2B

*No rest between rounds

Warm up–

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Bench

6-6-3-3-1-1

Conditioning–

400m Run

20 HR push ups

20 Ring dips

400m Run

15 HR push ups

15 Ring dips

400m Run

10 HR push ups

10 Ring dips

20 min cap

Warm up–

2 Rounds

10 Burpees

10 Inchworm push ups

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Deadlift

6-6-3-3-1-1

Conditioning–

3 Rounds

30 Box jumps (24″/20″)

40 Sit ups

10 Deadlifts (225#/155#)

15 min cap

Warm up–

Roxanne

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Jerk

6-6-3-3-1-1

Conditioning–

12 min EMOM

4 Push press (95#/65#)

4 Burpees

4 HR push up

Warm up–

Jumping jacks

Mountain climbers

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning–

“Mary”

20 min AMRAP

5 HSPU

10 Pistol squats

15 Pull ups

Warm up–

2 Rounds

30 Jumping jacks

10 Inchworm push ups

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Deadlift

3-3-3-3-3

Conditioning–

1 Pull up

1 Deadlift (185#/115#)

2 Pull ups 

2 Deadlifts

3…

3…

10 min cap

Warm up–

3 Mins max double unders

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning–

20 min AMRAP

Max T2B

Right into

Max ring dips

After dips, must perform 50 double unders

*Scored for total reps

Warm up–

Jumping jacks

Mountain climbers

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Push press

3-3-3-3-3

Conditioning–

75 Box jumps (24″/20″)

50 KBS (53#/35#)

25 HSPU

12 min cap

Warm up–

Roxanne

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning–

30 min EMOM

1 Clean (75% of 1RM power clean)

4 Burpees over bar

Warm up–

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Front squat

3-3-3-3-3

Conditioning–

15 min AMRAP

100m Sprint

20 Sit ups

10 OHS with a plate (45#/25#)