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
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
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
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
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
“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
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
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
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
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
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″)