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...

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

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...

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...

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