Tuesday 1-24-17

Warm up- Jumping jacks Mountain climbers  10 OHS Shoulder mobility  Dynamic stretches Strength- Bench press 3-3-3-3-3 Conditioning- 10 min AMRAP 12 KBS (53/35) 2 HSPU

Monday 1-23-17

Warm up- 3 Mins max double unders  10 OHS Shoulder mobility Dynamic stretches Strength- Back squat 3-3-3-3-3 Conditioning- 2 Rounds 2 Rope Climbs 30 Squat cleans (95/65) 80 Double unders 15 min...

Friday 1-20-17

Warm up- 2 Rounds 10 Burpees 30 Jumping jacks 10 OHS Shoulder mobility Dynamic stretches Strength- Weighted pull ups 5-5-5-5-5 Conditioning- 12 min AMRAP 6 Pull ups 8 Push ups 10 Sit...

Thursday 1-19-17

Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Strength- Back squat 5-5-5-5-5- Conditioning- 5 Rounds 400m Run  15 Front squats (95/65) 20 min cap

Wednesday 1-18-17

Warm up- 2 Rounds 30 Jumping jacks  30 Mountain climbers  10 OHS Shoulder mobility Dynamic stretches  Strength- Strict Press  5-5-5-5-5 Conditioning- 21-15-9 HSPU KBS (53/35) 7 Ring dips before,after and between rounds ...