Month: December 2015

Warm up–

Coaches choice 

Shoulder mobility

Dynamic stretches 

Conditioning–

Special New Years Eve WOD 

Rocky Point:

9am and 10am

Lake Grove:

9am 

Warm up–

3 min  max Double unders (scored)

10 OHS

Shoulder mobility

Dynamic streches

Strength–

Pendlay Row

3-3-3-3-3

Conditioning–

16 min AMRAP

5 Deadlifts (225#/155#)

40 Double unders

5 Strict pull ups (10 Kipping)

Warm up–

Roxanne

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength–

Strict press

3-3-3-3-3

Conditioning–

14 min EMOM

5 Ring dips

4 Burpees

3 Box jumps (24″/20″)

Warm up– 

4 Frames Rowling 

10 OHS 

Shoulder mobility

Dynamic stretches 

Strength–

Split squat 

10-10-10

superset with Hip raises

10-10-10

Conditioning–

1000m Row

50 Front squats (95#/65#)

30 Hang cleans 

Warm up–

Coache’s choice

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning–

12 Days of Christmas 

Schedule:

Christmas Eve:

Rocky Point- 9am and 10am

Lake Grove- 9am

Christmas Day:

Rocky Point- Closed 

Lake Grove-Closed 

Merry Christmas 

Warm up–

2 Rounds

30 Double unders 

15 OHS

Shoulder mobility

Dynamic stretches

Strength–

Clean pull

5-5-5-5

Good mornings between sets

10 reps

Conditioning–

12 min EMOM

25 Double unders (50 singles)

5 Deadlifts (225#/155#)

Warm up–

400m Run

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength–

Bench press

5-5-5-5-5

super set with 10 overhead tricep extensions

Conditioning–

4 Rounds

400m Run

21 Push ups

12 Burpees

16 min cap

Warm up–

50 Jumping jacks

15 Burpees

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength–

Back squat 

5-5-5-5-5

Max time wall sit hold between sets

Conditioning–

1 min walking lunges w/ medball (20#/14#)

1 min sit up

2 mins MBC 

2 mins sit ups

3 mins walking lunge 

3 mins sit ups

Scored for total reps 

Warm up–

4 Frames rowling

10 OHS

Shoulder mobility 

Dynamic stretches 

Conditioning–

WOD #1

500m Row

50 Sit ups

400m Row

40 Sit ups

300m Row

30 Sit ups

200m Row

20 Sit ups

100m Row 

10 Sit ups

15 min Cap

WOD #2

10 min AMRAP

5 Burpees

4 T2B

3 Pull up

2 C2B pull ups

1 Bar muscle up

Warm up–

3 mins max double unders

10 OHS

Dynamic stretches

Shoulder mobility

Strength–

20 mins

Find your 1RM split jerk

Conditioning–

21-15-9

Strict press (95#/65#)

KBS (53#/35#)

30 Double unders to start, finish, and between rds