Wednesday 12-24-14

Warm up

400m Run 

Shoulder mobility 

Dynamic stretches


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**