Wednesday 1-31-18

Wednesday 1-31-18

Warm up

2 Rounds 

25 Double unders 

15 Air squats 

5 Burpees

Shoulder mobility

Dynamic stretches

Strength

Core Circuit 

Conditioning

12 Min AMRAP

30 Double unders 

20 Sit ups

10 T2B

**No 7:30pm class in Rocky Point** 

Tuesday 1-30-18

Tuesday 1-30-18

Warm up

2 rounds

30 jumping jacks

10 pvc pass through 

Strength 

Bench press

5-5-5-5-5

1 arm db strict press

8-8-8

Metcon

3 rounds for time of:

21-cal. row

12 handstand push-ups

1 rope climb

Monday 1-29-18

Monday 1-29-18

Warm up

Baseball

Shoulder mobility

Dynamic stretches

Strength

Back squat
5-5-5-5-5

Barbel shrugs
8-8-8

Conditioning

12-9-6

Hang squat cleans (165#/115#)

Burpee bar muscle ups

Friday 1-26-18

Friday 1-26-18

Warm up

Roxanne 

Shoulder mobility

Dynamic stretches

Conditioning

20 min amrap

5 HSPU

10 Pull ups

15 Burpees

 

Thursday 1-25-18

Thursday 1-25-18

Warm Up

Sally up with PVC OHS

Strength 

10 emom

1 squat clean

2 front squats 

3 thrusters 

Metcon

15 amrap 

Buy in 50 walking lunges

10 pistols 

10 box jumps (24”/20”)

10 wall-balls (20#/14#)

10 1 arm db cleans (AHAP)

Wednesday 1-24-18

Wednesday 1-24-18

Warm Up

2 rounds

20 mountain climbers

20 second plank hold

Strength

Core circuit 

Metcon

3 rounds for time

400m run

25 medball sit-ups (20#/14#)

20 Russian twists (per side)

Tuesday 1-23-18

Tuesday 1-23-18

Warm up

2 rounds

30 jumping jacks

5 burpees 

Strength 

10 emom

1 strict press

2 push press

3 push jerks 

Metcon

50 doubles 

40 push press (95/65)

30 push-ups 

20 Ring dips 

10 muscle-ups

Monday 1-22-18

Monday 1-22-18

Warm up

500m Row 

Shoulder mobility

Dynamic stretches

Strength

10 emom

1 Squat Snatch

2 OHS

3 Snatch grip deadlift (AHAP)

Conditioning

21 Cal row

15 burpee ttb 

9 OHS (95/65)

15 Burpee T2B

21 Cal row

 

 

Friday 1-19-18

Friday 1-19-18

Warm up

2 rounds

5 burpees

20 jumping jacks

10 push-ups 

Strength

15 minutes to find 1RM Bench Press

Metcon

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

1 arm KB Snatch

Push-ups

Thursday 1-18-18

Thursday 1-18-18

Warm up

4 Frames rowling

Shoulder mobility

Dynamic stretches

Strength

Front Squat

15 mins to find 1rm

Conditioning

“Jackie”

1000m Row

50 Thrusters (45/35)

30 Pull ups