Friday 12-30-16

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–
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