Thursday 6-30-16

Warm up–
4 Frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Find 1RM weighted pull up
Conditioning–
1000m Row
50 Burpees
30 Pull ups
16 min cap
** Lake Grove members – No 9am class Friday 7-1**
Warm up–
4 Frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Find 1RM weighted pull up
Conditioning–
1000m Row
50 Burpees
30 Pull ups
16 min cap
** Lake Grove members – No 9am class Friday 7-1**
Warm up–
Jumping jacks
Mountain climbers
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
One arm dumbbell press
10-10-10-10
Conditioning–
21-15-9
Push press (115#/85#)
Push ups
Ring dips
Warm up–
3 Mins max double unders
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Snatch balance practice
Conditioning–
15 min AMRAP
15 Hang snatches (75#/55#)
30 Double unders
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
“Kelly”
5 Rounds
400m Run
30 Box jumps (24″/20″)
30 Wallballs (20#/14#)
35 min cap
Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
6-6-3-3-1-1
Conditioning–
12 min AMRAP
7 Burpees
5 Cleans (135#/95#)
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
6-6-3-3-1-1
Conditioning–
3 Rounds
1 min max reps
KBS (53#/35#)
Push ups
After each round, run 400m (pick up at the top of the next minute on the next round)
*Scored for total reps and time
Warm up-
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
6-6-3-3-1-1
Conditioning–
50 Calorie row
50 MBC (20#/14#)
50 Box jumps (24/20)
50 Thrusters (45#/35#)
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
“Nicole”
20 min AMRAP
400m Run
Max pull ups
Scored for total pull ups
Warm up–
2 Rounds
30 Doubles unders
20 Shoulder taps
20 Face pulls
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push jerk
6-6-3-3-1-1
Conditioning–
3 Rounds
30 Shoulder to OH (95#65#)
40 Sit ups
50 Double unders
16 min cap
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
3-3-3-3-3
Conditioning–
3 Rounds
400m Run
30 Walking lunges (15 each leg) With medball (20#/14#)
12 Ring dips