Thursday 2-28-13

Thursday 2-28-13

Warm Up

Row 500m

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Open Gym

Conditioning

8 min AMRAP

Row (meters) 

rest 1 min

then

8 min AMRAP

8 Push Ups

8 Sit Ups

2 Burpees

 

Wednesday 2-27-13

Wednesday 2-27-13

Warm Up

Jumping Jacks

Mountain Climbers

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Find 1 RM

Jerk

Training

Death By Deadlift

Tuesday 2-26-13

Tuesday 2-26-13

Warm Up

Run 400m

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Front Squat

3-3-3-3-3

Conditioning

4 RFT

200m Run

12 Cleans (155#/105#)

200m Run

Monday 2-25-13

Monday 2-25-13

Warm up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Strict Chest to bar pull-ups

5-5-5-5-5

Conditioning

100 Double Unders

21-15-9

Chest to ring Pull-ups (sub Chest to bar)

Toes through rings (sub T2B)

100 Double Unders

 

Friday 2-22-13

Friday 2-22-13

Warm up

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Open Gym

Conditioning

1000m Row

5 Sprints

100 Double Unders

5 Lateral Sprints

25 Burpees

Thursday 2-21-13

Thursday 2-21-13

Warm Up

Bear crawls

Canoe row

Shoulder mobility

Dynamic stretches

Skill

Agility

Conditioning

10 min. AMRAP

8 push ups

10 sit ups

12 air squats

Wednesday 2-20-13

Wednesday 2-20-13

Warm up

Jumping jacks

Mountain climbers

Shoulder mobility

Dynamic stretches

Skill

TGU

Conditioning

21 Turkish get-ups, Right arm

50 KBS

21 Overhead squats, Left arm

50 KBS

21 Overhead squats, Right arm

50 KBS

21 Turkish get-ups, Left arm

(53#/35#)

Monday 2-18-13

Monday 2-18-13

No classes on Monday 2-18-2013. Classes will resume on Tuesday at our NEW LOCATION: 381-1 Route 25A, Rocky Point.

Friday 2-15-13

Friday 2-15-13

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

OHS

6-6-3-3-1

Conditioning

1000m Row

Then

15 OHS

15 Burpees

5 RFT

Thursday 2-13-13

Thursday 2-13-13

Warm Up

Jumping Jacks

Mountain Climbers

Shoulder Mobility

Dynamic Stretches

Conditioning

*Partner WOD*

50 Cleans (135#/95#)

Run 400m Holding same barbell (5 Burpees every drop)

50 Sit-ups using bar as anchors

50 Push-ups on bar

3 RFT