Wednesday 4-30-14

Wednesday 4-30-14

Warm Up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

*Movement Standards*

Skill

Plank Holds 

Conditioning

400m Run

10 Burpees

20 KBS (53#/35#)

30 Sit-ups

3 RFT

*Mobility*

Face Pulls

Tuesday 4-29-14

Tuesday 4-29-14

Warm Up

Plank Ball

10 OHS

Shoulder mobility 

Dynamic stretches

Strength

Deadlift 

6-6-3-3-1-1

Conditioning

“Diane”

Deadlift (225#/155#)

HSPU 

Mobility of the Day

Monster band walks

Monday 4-28-14

Monday 4-28-14

Warm up

Jumping jacks

Mountain climbers

10 OHS

Shoulder mobility 

Dynamic stretches 

*movement standards*

Conditioning

“Chelsea”

EMOM for 30 mins

5 Pull ups

10 Push ups

15 Air squats

Friday 4-25-14

Friday 4-25-14

Warm up

Double unders 

10 OHS

Shoulder mobility 

Dynamic stretches

Skill

Open Gym

Conditioning

200 Double unders

150 Box Jumps (24/20)

100 Push up

Break up reps anyway 

12 min cap

Thurday 4-24-14

Thurday 4-24-14

Warm Up

Baseball

10 OHS

Shoulder Mobility

Dynamic Stretches

*movement standards*

Strength

Front Squat

6-6-3-3-1-1

Conditioning

10 min AMRAP

10 Wallballs (20#/14#)

10 T2B

10 HSPU

Mobility of the Day

Shoulder mobility with band

Wednesday 4-23-14

Wednesday 4-23-14

Warm Up

Jumping Jacks

10 OHS

Shoulder Mobility

Dynamic Stretches

*Movement Standards*

Skill

PR Your Clean and Jerk!

Conditioning

“GRACE”

30 Clean and Jerk (135#/95#)

 

Mobility

Hamstring bands

 

 

Tuesday 4-22-14

Tuesday 4-22-14

Warm Up

Roxanne

10 OHS

Shoulder mobility

Dynamic Stretches

*movement standards*

Skill

TGU

Conditioning

40-30-20-10

Burpees

Sit ups

Mobility of the Day

Cobra

Monday 4-21-14

Monday 4-21-14

Warm up– 

Run 400m

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Weighted chin up

5-5-5-5-5

Conditioning

800m Run

then 

3 Rounds

20 Pull up

20 KBS (53#/35#)

800m Run 

16 min cap 

Friday 4-18-14

Friday 4-18-14

Warm up

400m run

10 OHS

Shoulder mobility 

Dynamic stretches

Strength

Front Squat 

2-2-2-2-2

Conditioning

3 RFT

25 HR push ups

400m Run

12 Squat Cleans (135#/95#)

Mobility of the Day

Monster band walks 

Thursday 4-17-14

Thursday 4-17-14

Warm up

Plank Ball

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill

Open Gym

Conditioning

1000m Row

50 T2B

30 Burpees  

**5am class in Rocky Point and 5:15am Class in Lake Grove will be canceled this Friday 4-18**

***Open Gym for Sunday 4-20 will be canceled***