Month: August 2016

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 hand)

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 ups

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 ups

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

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 points

Warm up–

2 Rounds

25 Double unders

20 Face pulls

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Strict pull ups

5-5-5-5-5

Conditioning–

14 min AMRAP

20 Double unders

7 KBS (53#/35#)

7 Pull ups

Warm up–

 400m Run

10 OHS 

Shoulder mobility 

Dynamic stretches

SKill–

PR you mile

Conditioning–

800m Run

then 6 Rounds of Tabata 

HSPU

800m Run

then 6 Rounds of Tabata

Ring dips

Scored for lowest HSPU and Ring dip

Warm up–

2 Rounds

30 Jumping jacks

5 Inchworms

5 Burpees

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Deadift

5-5-5-5-5 (deload)

Conditioning–

Wod 1

9-7-5

Snatches (95#/65#)

Burpees over bar

Wod 2

21-15-9

Cleans (135#/95#)

Burpees over bar

Warm up–

Jumping jacks

Mountain climbers

10 OHS

Shoulder mobility 

Dynamic stretches

Strength–

Back Squat 

6-6-3-3-1-1

Conditioning–

30-20-10

Front Squat (135#/95#)

Pull ups

16 min cap

Warm Up–

400m Run 

10 OHS 

Shoulder mobility 

Dynamic stretches

Skill–

Core Circuit 

Conditioning–

20 min AMRAP

15 Box jumps (20″/14″)

25 Sit ups

200m Run