by developer | Nov 30, 2015 | W.O.D.
Warm up- 3 Rounds 20 Double unders 10 OHS 5 Burpees Shoulder mobility Dynamic stretches Strength- 3 sets Bulgarian split squats 8 reps each leg (bar in front rack) 3 sets Weighted hip bridges 10 reps Conditioning- 5 Rounds (not for time) 40 Double unders (100...
by developer | Nov 27, 2015 | W.O.D.
Warm up- 2 Rounds 40 Double unders 10 Burpees Shoulder mobility Dynamic stretches Strength- 10 min EMOM 5 Behind the neck strict press 5 Lateral raises Conditioning- 50-40-30-20-10 Double unders Sit ups 10 HSPU between rounds Schedule for Friday 11-27-15 Rocky...
by developer | Nov 26, 2015 | W.O.D.
Warm up- Coaches choice Shoulder mobility Dynamic stretches Conditioning- “Happy Thanksgiving” Come in to find out! Schedule: Thursday- Rocky Point: 9am and 10am Lake Grove: 9am Friday- Rocky Point: 8am,9am,430pm,530pm and 630pm Lake Grove: 9am,530pm and...
by developer | Nov 25, 2015 | W.O.D.
Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Strength- OHS 3-3-3-3-3 Conditioning- “Nancy” 5 Rounds 400m Run 15 OHS (95#/65#) *Schedule for the remainder of the week: Wednesday- Rocky Point: 5am,8am,9am,430pm,530pm and 630pm Lake Grove:...
by developer | Nov 24, 2015 | W.O.D.
Warm up- 2 Rounds 30 Jumping jacks 10 Burpees 10 OHS Shoulder mobility Dynamic stretches Strength- Bench press 3-3-3-3-3 Conditioning- 50-30-10 Push ups Box jumps (24″/20″) KBS (53#/35#) 14 min...
