Friday 8-29-14

Friday 8-29-14

Warm up

3 Rounds

30 Double unders

15 OHS

Strength

Core Circuit

Conditioning

“Krannie”

50-40-30-20-10

Double unders 

Wallballs (20#/14#)

 

**Labor Day hours**

Monday 9-1-14

Rocky Point: 9am and 10am

Lake Grove: 10am 

Thursday 8-28-14

Thursday 8-28-14

Warm up

Row 500m 

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

15 mins to establish 

1 RM Bench Press

Conditioning

1000m Row 

then with remaining time 

AMRAP

Burpee Box Jumps (24″/20″)

10 min cap

Wednesday 8-27-14

Wednesday 8-27-14

Warm up

Baseball

Shoulder mobility

Dynamic stretches

Skill

Open Gym

Conditioning

“Cindy”

20 min AMRAP

5 Pull ups

10 Push ups

15 Air squats 

Tuesday 8-26-14

Tuesday 8-26-14

Warm up

2 Rounds

50 Jumping jacks

15 PVC pass throughs

10 OHS

Shoulder mobility 

Dynamic stretches

Strength

Strict Press

3-3-3-3-3

Conditioning

12 min ascending ladder

3,6,9,12…

KBS (53#/35#)

Sit ups

Monday 8-25-14

Monday 8-25-14

Warm up

400m Run

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Deadlift

3-3-3-3-3

Conditioning

4 RFT

400m Run 

10 Cleans (155#/105#)

20 Burpees

20 min cap

 

Friday 8-22-14

Friday 8-22-14

Warm up

2 Rounds

100′ Bear crawl

15 Wallballs

50′ Inch worms

Shoulder mobility 

Dynamic Stretches

Strength

15 mins to establish 

5RM Deadlift 

Conditioning

5 RFT 

10 Deadlifts (275#/185#)

25 Wallballs (20#/14#)

 

Thursday 8-21-14

Thursday 8-21-14

Warm up

Roxanne

10 OHS

Shoulder mobility 

Dynamic stretches

Strength

Bench Press

3-3-3-3-3

Conditioning

12 min Ascending ladder 

1 man on fire burpee

1 TTB

2 man on fire burpees

2 TTB

3

3 ….

Wednesday 8-20-14

Wednesday 8-20-14

Warm up

Run 400m

Shoulder mobility

Dynamic stretches

Conditioning

“Triple 3”

Row 3,000m

300 Double unders

3 mile run

45 min cap

 

Tuesday 8-19-14

Tuesday 8-19-14

Warm up

Baseball

Shoulder mobility 

Dynamic stretches

Strength

EMOTM 10 mins

1 Power Clean 

1 Hang Squat Clean 

1 Front Squat 

Pick a heavy weight 

Conditioning

“Elizabeth”

21-15-9

Cleans (135#/95#)

Ring Dips

*Scaling for ring dips will be 2x box dips*

Monday 8-18-14

Monday 8-18-14

Warm up

3 rounds

20 Jumping jacks 

10 OHS

5 Burpees

Shoulder mobility 

Dynamic stretches 

Strength

Push press

5-5-5-5-5

Conditioning

15 min AMRAP 

10 Pull ups 

15 KBS (53#/35#)

20 Sit ups