Friday 5-30-14

Friday 5-30-14

Warm Up

25 Cal Row

25 OHS 

25 Push ups

Shoulder mobility 

Dynamic stretches

Strength

Core Circuit 

Conditioning

1000m Row 

50 Russian Twist

50 Sit ups

Mobility of the Day

Cat-Camel-Cobra pose 

Thursday 5-29-14

Thursday 5-29-14

Warm Up

Baseball 

Shoulder mobility 

Dynamic stretches 

Strength

OHS

5-5-5-5-5

Conditioning

3 RFT

30 Wallballs (20#/14#)

30 KBS (53#/35#)

30 Kettlebell Clean 

20 min cap

Wednesday 5-28-14

Wednesday 5-28-14

Warm up

50 Double unders 

15 Shoulder taps

10 PVC pass throughs 

Strength

Push press

5-5-5-5-5

Conditioning

12 min AMRAP

8 Push press (115#/85#)

30 Double unders 

Mobility of the Day

Labrum stretch

Tuesday 5-27-14

Tuesday 5-27-14

Warm up– 

Roxanne with reverse burpees

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Deadlift 

5-5-5-5-5

Conditioning

21-15-9

Snatches (95#/65#)

Burpees 

Mobility of the Day

Quad/calf smash

Monday 5-26-14

Monday 5-26-14

“Murph”

1 mile run

100 Pull ups

200 push ups

300 Air Squats

1 mile run

Class times:

 

Rocky Point – 9am and 11am

Lake Grove – 11am 

 

Friday 5-23-14

Friday 5-23-14

Warm up

2 Rounds

25 Double unders

10 HR push ups

5 Burpees

Strength

10 min EMOM

5 T2B

Conditioning

6 min AMRAP

6 Push push

8 Sit ups

then 

6 min AMRAP

5 Burpees

10 Double unders

 

Thursday 5-22-14

Thursday 5-22-14

Warm up

500m Row

10 OHS 

Shoulder mobility 

Dynamic Stretches

Strength

Power Cleans

6-6-3-3-1-1

Conditioning

500m Row

50 Front squats (95#/65#)

50 Hang Cleans (95#/65#)

Mobility of the Day

Hip mobility 

 

Wednesday 5-21-14

Wednesday 5-21-14

Warm Up

Roxanne 

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Push Press

3-3-3-3-3

Conditioning

21-15-9

Push Press (95#/65#)

Pull Ups

Burpees

Mobility of the Day

Lax Ball/ barbell shoulder smash 

Tuesday 5-20-14

Tuesday 5-20-14

Warm Up

50 Double Unders

25 Sit ups

10 Push Ups

Shoulder mobility 

Dynamic stretches

Strength

Core Circuit 

Conditioning

15 min AMRAP

50 Double unders

30 Sit ups

15 KBS (53#/35#)

Mobility of the Day

Band pulls / face pulls

Monday 5-19-14

Monday 5-19-14

Warm up

2 Rounds 

200m Run 

10 Wallballs

10 Walking lunges w/medball 

Shoulder mobility

Dynamic stretches

Conditioning

“Kelly”

5 RFT

400m Run

30 Wallballs (20#/14#)

30 Box Jumps (24″/20″)