Wednesday 12-31-14

Wednesday 12-31-14

Warm up

200m Run 

15 Burpees

200m Run 

15 OHS 

Shoulder mobility 

Dynamic stretches

Conditioning

Begin and End with 800m Run 

3 Rounds 

30 T2B 

30 Thruster (95#/65#)

30 Burpees 

40 min cap

**Schedule 

Rocky Point

Wednesday- 9am and 10am

Thursday- Closed  

Friday- 8am,9am,4:30pm,530pm and 6:30pm

Lake Grove

Wednesday- 9am

Thursday- Closed 

Friday- 9am, 5:30pm and 6:30pm 

***As Always Class Sign Up Is Mandatory***

Tuesday 12-30-14

Tuesday 12-30-14

Warm up

2 Rounds 

40 Double under 

50′ Toy soldiers

20 Good morning (PVC)

Shoulder mobility 

Dynamic stretches

Strength

12 mins to find 1RM

Power Clean 

Conditioning

12 min EMOM 

20 Double unders (40 singles) 

3 Deadlifts (225#/155#)

Remaining time in minute AMRAP Sit ups 

Scored for total sit ups 

Monday 12-29-14

Monday 12-29-14

Warm up

Thunder 

10 OHS 

Shoulder mobility

Dynamic stretches

Strength– 

12 mins to find 1RM

Press

Conditioning

10-8-6-4-2-4-6-8-10

C2B pull ups

Burpees

KBS (53#/35#)

KB SDHP

18 min cap 

Friday 12-26-14

Friday 12-26-14

Warm up

2 rounds 

10 Burpees

30 Double unders 

15 OHS

Shoulder mobility

Dynamic stretches

Strength

Back Squat

3-3-3-3-3

Conditioning

14 min AMRAP

20 Sit ups

7 Front Squats (135#/95#)

30 Double unders 

 

Schedule for Friday December 26, 2014

Rocky Point

8am,9am,4:30pm and 5:30pm

Lake Grove 

9am,4:30pm,5:30pm and 630pm

Thursday 12-25-14

Thursday 12-25-14

Gym Closed 

Happy Holidays 

Schedule for Friday December 26, 2014

Rocky Point

8am,9am,4:30pm and 5:30pm

Lake Grove 

9am,4:30pm,5:30pm and 630pm

Wednesday 12-24-14

Wednesday 12-24-14

Warm up

400m Run 

Shoulder mobility 

Dynamic stretches

Conditioning

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. 

Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me,

2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP;

continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder and down

1 Sumo Deadlift High Pull (75#/55#)

2 Thrusters (75#/55#)

3 Push Press (75#/55#)

4 Power Cleans (75#/55#)

5 Power Snatches (75#/55#)

6 Kettlebell Swings (53#/35#)

7 Pull-ups

8 Knees-to-Elbows

9 Box Jumps (24″/20″)

10 Double Unders

11 Burpees 

12 Overhead Walking Lunge Steps (45#/25# Plate)

45 min cap

 

Happy Holidays 

Holiday Class Schedule:

Rocky Point

Wednesday: 9am and 10am

Thursday: Closed 

Friday: 8am,9am,4:30pm and 5:30pm

Lake Grove 

Wednesday: 9am

Thursday: Closed

Friday: 9am,4:30,5:30 and 6:30pm           

**As always class sign up is mandatory**

Tuesday 12-23-14

Tuesday 12-23-14

Warm up

2 Rounds 

30 Jumping Jacks

15 OHS

5 Burpees

Shoulder mobility 

Dynamic stretches 

Conditioning

“Kelly”

5 Rounds 

400m Run

30 Box Jumps (24″/20″) 

30 Wallballs (20#/14#)

40 min cap

Monday 12-22-14

Monday 12-22-14

Warm up

400m run

10 OHS

Shoulder mobility 

Dynamic stretches

Strength

15 min to find 1RM 

Hang clean 

Conditioning

“Helen”

3 Rounds

400m Run

21 KBS (53#/35#)

12 Pull ups

 

 

Friday 12-19-14

Friday 12-19-14

Warm up

3 Frames Rowling 

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

PR 1000m Row

Conditioning

2 Rounds

500m Row 

30 Pull ups

30 Burpees

Rest 3 min between rds

 

Thursday 12-18-14

Thursday 12-18-14

Warm up

Baseball

Shoulder mobility 

Dynamic stretches

Strength

TGU

Conditioning

5 Rounds

400m Run

25 Sit ups

10 T2B

22 min cap