Tuesday 12-31-13

Tuesday 12-31-13

HAPPY NEW YEAR!

Warm Up

Roxanne

10 OHS

Shoulder Mobility

Dynamic Stretches

Movement Standards

Conditioning

*Tabata*

Clean and Jerk (135#/95#)

Burpees

Pull-ups

HSPU

Row

*This weeks schedule

Tuesday – 9am,10am and 11am

Wednesday- Closed – Happy New Year!

Thursday – NO 7:30pm beginner or 8:30pm 

Friday – Regular classes

 

Monday 12-30-13

Monday 12-30-13

Warm up– 

Double unders

Shoulder mobility

Dynamic Stretches

Movement standards 

Strength

Front Squat

3-3-2-2-1-1

Conditioning

15 min AMRAP

30 Double unders

20 Wallballs (20#/14#)

10 Russian Twist

Mobility of the Day

Death stretch

* This weeks schedule:

Monday – No 5am ONLY

Tuesday – 9am,10am and 11am

Wednesday- Closed 

Thursday – NO 7:30pm beginner or 8:30pm 

Friday – Regular classes 

Friday 12-27-13

Friday 12-27-13

Warm up

Jumping jacks

Mountain climbers

Shoulder mobility

Dynamic stretches

Skill

Open Gym

Conditioning

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

Thruster (95#/65#)

Pull ups

T2B 

Thursday 12-26-13

Thursday 12-26-13

Warm up

Double unders

10 OHS

Shoulder mobility

Dynamic stretches 

Strength

Deadlift 

3-3-3-3-3

Conditioning

10 RFT

6 Deadlift (225#/155#)

24 Double unders

10 Push ups 

*This weeks schedule:

Thursday – No 7:30 Beginners or 8:30pm classes

Friday – Regular classes 

Tuesday 12-24-13

Tuesday 12-24-13

Warm up

Musical Bears

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning

Special Christmas Eve WOD

 

**This weeks schedule:

 Tuesday – 9am,10am and 11am

Wednesday- Closed 

Thursday – NO 7:30pm beginner or 8:30pm 

Friday – Regular classes 

 

Monday 12-23-13

Monday 12-23-13

Warm up

400m Run 

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Back Squat 

10-10-10

Conditioning

4 RFT

20 Wallballs (20#/14#)

400m Run

30 Sit ups

* This weeks schedule:

Monday – Regular classes

Tuesday – 9am,10am and 11am

Wednesday- Closed 

Thursday – NO 7:30pm beginner or 8:30pm 

Friday – Regular classes 

Friday 12-20-13

Friday 12-20-13

Warm Up

Roxanne

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Front Squat

3-3-3-3-3

Conditioning

“Tabata”

Thruster (95#/65#)

Burpees

Sit Ups

* There will be no 6:30 open gym tomorrow.*

 

Thurday 12-19-13

Thurday 12-19-13

Warm Up

Musical Bears

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Hang Cleans

2-2-2-2-2

Conditioning

5 Hang Cleans (95#/65#)

10 Push-ups

15 KBS (53#/35#)

15 Min AMRAP

 

Wednesday 12-18-13

Wednesday 12-18-13

Warm up

Double unders

10 OHS

Shoulder mobility

Dynamic stretches 

Conditioning

5 RFT

75 Double unders

30 Wallballs (20#/14#)

30 Box jumps (24″/20″)