Friday 7-29-16

Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Open gym
Conditioning–
“Jackie”
1000m Row
50 Thrusters (45#/35#)
30 Pull ups
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Open gym
Conditioning–
“Jackie”
1000m Row
50 Thrusters (45#/35#)
30 Pull ups
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
5-5-5-5-5 (deload)
Conditioning–
2 Rounds
800m Run
30 Burpees
20 Ring dips
5 Muscle ups
20 min cap
Warm up–
Baseball
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
5-5-5-5-5 (deload)
Conditioning–
6 min AMRAP
6 Wallballs (20#/14#)
6 Ball slams
Rest 1 min
6 min AMRAP
6 KBS (53#/35#)
6 Knees to elbow
Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
“Bear Complex”
5 Rounds for max weight
7x through – rest anywhere but the floor
Power clean
Front squat
Shoulder to OH
Back squat
Shoulder to OH
Rest as needed between rds
Warm up–
2 Rounds
30 Jumping jacks
10 Inchworms
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
5-5-5-5-5 (deload)
Conditioning–
15 min AMRAP
5 SDHP (95#/65#)
10 Burpee box jumps (24″/20″)
20 Sit ups
Warm up–
3 mins max double unders
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Jerk
6-6-3-3-1-1
Conditioning–
4 Rounds
1 min max reps
KBS (53#/35#)
DB Snatches (50#/30#)
Double unders
Warm up–
2 Rounds
30 Jumping jacks
20 Face pulls
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
3 Rounds of “Mary”
3 Rounds of “Cindy”
2 Rounds of “Mary”
2 Rounds of “Cindy”
1 Round of “Mary”
1 Round of “Cindy”
30 min cap
Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
6-6-3-3-1-1
Conditioning–
12 min AMRAP
6 Hang cleans (115#/85#)
6 Burpees
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Core circuit
Conditioning–
5 Rounds
200m Run
30 Mountain climbers
25 Sit ups
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
6-6-3-3-1-1
Conditioning–
1000m Row
then
200 Walking lunges
400m Farmer’s walk (AHAP)
20 min cap