Warm up–
400m Run
Shoulder mobility
Dynamic stretches
Conditioning–
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**