Wednesday 8-31-16

Warm up- 3 Mins max double unders 10 OHS Shoulder mobility Dynamic stretches Strength- Push press 5-5-5-5-5 Conditioning- 15 min AMRAP 5 Shoulder to OH (135#/95#) 30 Double unders 100m Waiter’s walk (25#/15#) (50m right hand, 50m left...

Tuesday 8-30-16

Warm up- 4 Frames Rowling  10 OHS Shoulder mobility Dynamic stretches  Conditioning- 4 Rounds 4 mins each  350m Row Max rep pull ups in time remaining Rest 2 mins between rds Scored for total pull...

Monday 8-29-16

Warm up- Bring Sally Up Shoulder mobility Dynamic stretches Strength- Front Squat 5-5-5-5-5 Conditioning- 15 min EMOM Min 1 – 10 Backs squats (135/95) Min 2 – Max sit ups Min 3 – 7 Power cleans Scored for total sit...

Friday 8-26-16

Warm up- 500m Row  10 OHS Shoulder mobility Dynamic stretches Skill- Row 2K Conditioning- 1000m Row 50 Burpee T2B 50 Burpee Box Jumps (24/20)  *Partition reps any way 20 min cap

Thursday 8-25-16

Warm up- Squat potato 10 OHS Shoulder mobility Dynamic stretches Strength- Back squat 5-5-5-5-5 (deload) Conditioning- 15 min AMPAP 1 Point = Back squat (115#/75#) 2 Points = Front squat 3 Points = OHS Every time bar drops = 200m run Scored for total...