Warm up–
Jumping jacks
Mountain climbers
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
20 min AMRAP
30 KBS (53#/35#)
30 Ring Dips
30 Push ups
30 Box Jumps (24″/20″)
Partition reps any way. Must complete all reps in round before moving onto next round.
Warm up–
50 Double unders
25 Air Squats
10 Burpees
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
3-3-3-3-3
Conditioning–
12 min AMRAP
5 Squat cleans (135#/95#)
20 Double unders
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Core circuit
Conditioning–
3 Rounds
800m Run
40 Sit ups
20 T2B
20 min cap
Warm up–
2 Rounds
30 Jumping jacks
5 Burpees
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push press
3-3-3-3-3
Conditioning–
For time:
100 Burpees
At the top of every min perform
4 Push press (115#/75#)
14 min cap
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
3-3-3-3-3
Conditioning–
7 Rounds
11 Deadlifts (BW)
100m sprint
15 min cap
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
5-5-5-5-5
Conditioning–
12 min AMRAP
200m Run
15 Push ups
10 MBC (20#/14#)
Warm up–
50 Double unders
15 Inchworn push ups
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
5-5-5-5-5
Conditioning–
4 Rounds
40 Double unders (100 singles)
30 Sit ups
20 Hang cleans (95#/65#)
14 min cap
***Regular schedule will resume tomorrow for all Lake Grove classes.***
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
5-5-5-5-5
Conditioning–
1500m Row
with remaining time as many alternating pistol squats as possible
12 min cap
Warm up–
Jumping Jacks
Mountain climbers
10 OHS
Shoulder mobility
Strength–
Pedlay Row
5-5-5-5-5
Conditioning–
10-9-8-7-6-5-4-3-2-1
KBS (53#/35#)
Pull ups
KB SDHP
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
5 Rounds
400m Run
30 Box jumps (24″/20″)
30 Wallballs (20#/14#)
40 min cap
