Month: May 2014

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″)