Month: June 2017

Warm up–

2 Rounds

30 Double unders 

20 Shoulder taps

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Cleans 

6-6-3-3-1-1

Conditioning–

11 min AMRAP

5 Power snatches 95/65

25 Double unders

Warm up–

Roxanne

10 OHS

Shoulder mobility 

Dynamic stretches 

Strength–

Push press

6-6-3-3-1-1

Conditioning–

4 Rounds 

10 Ring Dips 

15 Shoulder to OH 75/55

10 Burpees 

14 min cap

Warm up–

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Back Squat 

6-6-3-3-1-1

Conditioning–

7 Rounds 

3 min window 

200m Run 

7 Squat cleans (135/95)

Warm up–

2 Rounds

10 Burpees

20 Face pulls

Shoulder mobility

Dynamic stretches

Strength–

Bench press

6-6-3-3-1-1

Conditioning–

12 min AMRAP

5 Push ups

15 KBS (53/35)

5 Burpee Box jump overs (24/20)

Warm up–

4 Frames Rowling

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Deadlift 

6-6-3-3-1-1

Conditioning–

1500m Row 

55 Deadlifts 225/155

55 Pull ups

Partitions reps and row 

16 min cap

Warm up–

3 mins max double unders

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Core circuit

Conditioning–

Buy in: 50 sit-ups 

21-15-9

KBS (53/35)

KB walking lunges

30 double unders before and after each round

Cash out: 50 sit-ups

Warm up–

4 Frames rowling

10 OHS

Shoulder mobility

Dynamic stretches 

Strength–

Bench press

3-3-3-3-3

Conditioning–

1000m row

50 push-ups

30 push press (95/65)

Warm up–

Roxanne

10 OHS

Shoulder mobility 

Dynamic stretches 

Strength–

Deadlift

3-3-3-3-3

Conditioning–

1-2-3-4-5-6-7-8-9-10

Burpees

Pull-ups

T2B

15 min cap

Warm up–

400m Run

10 OHS 

Shoulder mobility

Dynamic stretches 

Strength–

Back squat 

3-3-3-3-3

Conditioning–

800m run

30 wallballs (20/14)

600m run

25 wallballs

400m run

20 wallballs  

200m run

15 wallballs 

100m run

10 wallballs

20 min cap

Warm up–

2 Rounds

30 Jumping jacks

20 Face pulls

20 Shoulder taps 

Shoulder mobility 

Dynamic stretches 

Strength–

Strict press

3-3-3-3-3

Conditioning–

12 min AMRAP

3 HSPU

3 Box jump overs (24/20)

3 Ring dips