Friday 12-30-16

by | Dec 30, 2016 | W.O.D.

Warm up- 2 Rounds 20 Groiners 15 Face pulls  5 Burpees Shoulder mobility Dynamed stretches Strength- Weighted pull ups 5-5-5-5-5 Conditioning- 15 min AMRAP 5 Ring dips 5 Push ups 5 Pull...

Thursday 12-29-16

by | Dec 29, 2016 | W.O.D.

Warm up- 4 Frames rowling 10 OHS Shoulder mobility Dynamic stretches Strength- Front squat 3-3-3-3-3 Conditioning- 1000m Row 21-15-9 Thrusters (45/35) Lunges with med ball (20/14) MBC 14 min...

Wednesday 12-28-16

by | Dec 28, 2016 | W.O.D.

Warm up- Jumping jacks Mountain climbers 10 OHS Shoulder mobility Dynamic stretches Strength- Push press  3-3-3-3-3 Conditioning- 12 min EMOM 2 Hang cleans (135/95) 2 Push press  2 Bar facing...

Tuesday 12-27-16

by | Dec 27, 2016 | W.O.D.

Warm up-  2 Rounds 30 Double unders  10 Inchworms 10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift 3-3-3-3-3 Conditioning- 3 Rounds 7 Squat snatches (135/95) 7 Muscle ups 30 Double unders before, between, and after rounds 18 min...

Monday 12-26-16

by | Dec 26, 2016 | W.O.D.

Warm up- Thunder 10 OHS Shoulder mobility Dynamic stretches Strength- Core circuit  Conditioning- 100 Sit ups 80 Russian Twists (20/14) 60 KBS (53/35) 40 Burpees 20 T2B Partition reps any way 16 min cap ***Class Times: Rocky Point: 9 am, 10am LG: 9...