Month: December 2016

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 ups 

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 cap

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 burpees

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 cap

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 am

Warm up–

Roxanne

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Push press

5-5-5-5-5

Conditioning–

12 min EMOM

6 Push press (95/65)

6 Bar facing burpees

Warm up–

Jumping jacks

Mountain climbers

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning–

1 min max KB SDHP (53/35)

2 min max KBS

4 min max sit ups

8 mins max man makers 

Warm up–

Bring Sally Up

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Back squat

5-5-5-5-5

Conditioning–

6 Rounds

Every 2 mins complete

5 Snatches (75/55)

15 Wallballs (20/14)

30 Double unders

Warm up– 

4 Frames Rowling 

10 OHS

Shoulder mobility

Dynamic stretches 

Strength–

Bench press

5-5-5-5-5

Conditioning–

1000m Row

50 Push ups

10 Muscle ups

12 min cap

Warm up–

2 Rounds

10 Burpees

10 Inchworms

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Deadlift

5-5-5-5-5

Conditioning–

14 min AMRAP

6 Burpees

5 Deadlifts (95/65) (Rx+ 115/85)

4 Hang cleans

3 Front squats