(631) 285-3434

Friday 11-16-12

Friday 11-16-12

Warm Up

Double Unders

Dynamic Stretches

Shoulder Mobility

10 Smash Balls

Skill

Open Gym

Conditioning

100 Double Unders

21-18-15-12-9

KBS (24kg/16kg)

Wall Balls

100 Double Undrers

 

Thursday 11-15-12

Thursday 11-15-12

Warm Up

Jumping Jacks

Mountain Climbers

10 OHS

Dynamic Stretches

Strength

Snatch Balance

1-1-1-1-1-1-1

Conditioning

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

Snatch (135#/95#)

Roll Outs

Wednesday 11-14-12

Wednesday 11-14-12

Warm Up

400m Run

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Deadlift

6-6-3-3-1-1-1

Conditioning

3 RFT

400m Run

15 Deadlifts (225#/155#)

20 Pull Ups

 

Tuesday 11-13-12

Tuesday 11-13-12

Warm Up

Row 500m

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Floor Press

3-3-3-3-3

Conditioning

7 Min AMRAP

7 Med Ball Cleans

7 Push Ups

Monday 11-12-12

Monday 11-12-12

Warm Up-

Double Unders

10 OHs

Shoulder Mobility

Dynamic Stretches

Strength

Find a 1RM Thruster in 10 minutes

Conditioning

“Kalsu”

On the minute:

Complete 5 Burpees and then perform Max Thrusters (135#/95#)

Continue this pattern until you’ve completed 100 Total Thrusters.

30 Min Cap

Friday 11-9-12

Friday 11-9-12

Warm Up

400m Run

10 OHS

Dynamic Stretches

Shoulder Mobility

Skill

Barbell TGU

Conditioning

21-15-9

Front Squat (95/65)

HSPU

Thursday 11-8-12

Thursday 11-8-12

Warm Up

500m Row

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength

Push Jerk

3-3-2-2-1-1

Conditioning

1000m Row

30 Clean + Jerks (135#/95#)

30 Pull Ups

Wednesday 11-7-12

Wednesday 11-7-12

Warm Up

Double Unders

Shoulder Mobility

Dynamic Stretches

Skill

Open Gym

Conditioning

20 min AMRAP

50 Double Unders

40 Air Squats

30 HR Push Ups

20 Reverse Crunch

10 Burpees

Tuesday 11-6-12

Tuesday 11-6-12

Warm Up

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Snatch Practice

Conditioning

* Benchmark*

“Karen”

150 Wall Balls (20#/14#)

For Time

Monday 11-5-12

Monday 11-5-12

Warm Up

Jumping Jacks

Mountain Climbers

Shoulder Mobility

Dynamic Stretches

Strength

Sumo Deadlift

3-3-3-3-3

Conditioning

21-18-15-12-9-6-3

SDHP (75#/55#)

Sit Ups

Lateral Jump Overs