Wednesday 11-30-16

Warm up- 4 Frames Rowling  10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift 3-3-3-3-3 Conditioning- 3 Rounds 500m Row 10 Cleans (155/105) 10 Ring dips Rest 2 mins between rds 18 Min...

Tuesday 11-29-16

Warm up- Jumping jacks  Mountain climbers  10 OHS Shoulder mobility Dynamic stretches Strength- Push press 3-3-3-3-3 Conditioning- 12 min AMRAP 9 Box jumps (24/20) 7 Burpees 5 HSPU

Monday 11-28-16

Warm up- 3 Rounds 25 Double unders 15 Air squats 10 PVC pass throughs Shoulder mobility Dynamic stretches Conditioning- 50-40-30-20-10 Double unders 25-20-15-10-5 Back squat (96/65) 5-4-3-2-1 Bar MU 20 min...

Thursday 11-24-16

Happy Thanksgiving!   Class Hours    Thursday  Rocky Point – 9am and 10am Lake Grove – 9am   Friday Rocky Point – 8am,9am, 430pm and 530pm  Lake Grove – 9am