Tuesday, April 28th, 2015:

10 min EMOM
Even - 5-7 Strict Pull Ups
Odd  - Banded Overhead Mobility

Every 2 min for 10 min 
250 meter Row
5 Shoulder to Overhead (115/75)

Monday, April 20th, 2015:

Skills:

3 sets of
5 High Box Jumps 
7 Parallette Push Ups


Conditioning:

5 rounds each for time
400 meter Run or Row
Max Bench Press (70% Bodyweight) 

Wednesday, April 15th, 2015:

Skills: 

5 sets 
3 Push Press + 3 Push Jerks 

30 second Weighted Plank Hold b/w sets


Conditioning:

Every 2 min for 10 min
250 meter Row 
5 Power Snatches (70% of 1 Rep Max) 

Monday, April 13th, 2015:

Skills:

Strict Pull Ups - Test Max Reps (*No Band / Blue Band)
*no band, there is no set amount of reps you need so don't stress over only getting a few reps if you aren't using a band 
This is a test we will retest

Conditioning:

20 minute AMRAP 
400 meter Run 
Max effort Pull Ups (Blue/Green) 
* score is total pull ups completed 

Wednesday, April 8th, 2015:

Warm Up:

2 Rounds of 

200 meter Row

15 Perfect Air Squats 

15 meter Walking Arm Circles 

15 Field-goal Posts 

Skills:

10 minute EMOM 

Even - 2 Power Snatch + 2 Overhead Squat

Odd  - Squat Therapy 

Conditioning:

5 Rounds for time 

10 Shoulder to Overhead (115/75)

10 Dumbbell Snatch per arm (50/20)

10 Toes to Bar / Knees to Elbows 

Cool Down:

Banded Overhead - 1 min / side 

Kettle Bell Arm Bar - 2 x 3 reps / side

Monday, April 6th, 2015:

Warm Up:

3 rounds of 

10 Shoulder Pass Through's

10 Good Mornings

20 second Hang from Pull Up Bar 

Skills:

3 Rounds of

8 Parallette Push Ups 

30 second Weighted Plank Hold 

Conditioning:

For time

30 Calorie Row 

30 Hang Cleans (95/55)

20 Calorie Row 

20 Hang Cleans (95/55)

10 Calorie Row 

10 Hang Cleans (95/55) 

Cool Down:

Wrist mobility w/ voodoo band - 1 min / side 

Foam roll Lats - 2 min / side 

Ankle mobility w/ KB - 1 min / side 

Thursday, April 2nd, 2015:

Warm Up:

Row 500 meters

3 Rounds

10 Shoulder Pass Through’s

10 Push Ups

10 Good Mornings

Conditioning:

5 Rounds for time:

10 Bench Press (165/75)

20 Ab-mat Sit Ups

Skills:

15-13-11-9-7-5-3

Hollow Rocks

Arch Rocks

Cool Down:

Upward Dog – 1 min

Chest Stretch – 1 min / side

Banded Triceps – 2 min / side