Strength: Weighted Pull Ups 6X3
20 MINUTE ASCENDING LADDER
1 FRONT SQUAT 155#/115# – 1 PUSH UP – 200 M RUN
2 FRONT SQUATS – 2 PUSH UPS – 200 M RUN
3 FRONT SQUATS – 3 PUSH UPS – 200 M RUN
CONTINUE INCREASING REPS BY ONE, RUN STAYS THE SAME
Friday: 8 & 9AM classes only. Happy Thanksgiving- @ Center Moriches or Westhampton Beach H.S. For Time: 400 M run 100 M back pedal 100 M side step left side 100 M skip 100 M side step right 100 M walking lunges 100 M broad jump burpees 100 M bear walk 100 M walking lunges
Every 5 minutes for 25 minutes 5 Bench Press (as heavy as possible) 25 Toes to Bar/scale 35 weighted sit ups As many D/U’s in the remaining time
Skill: 15 Min for Handstand practice WOD- 24 Min AMRAP: 10 c2b pull ups 50′ farmers carry 70/53 7 Air Squats **E4MOM- 5 Burpees**
Strength/Skill – 100 double unders 60 kb swings 1.5/1 50 plate situps 45/25 40 wall balls 20/14 30 hang power cleans 95/65 20 sdhp 95/65 10 OHS 95/65 1 sled push 100/50 100 double unders
Strength/Skill – Deadlift 15 mins to find 1 RM ( Write it in your folder!) 21-15-9 Reps for time: DB/KB Goblet Squats (45/30) L Arm DB/KB Push Press (45/30) R Arm DB/KB Push Press (45/30) KB Swings (53/35)
Memorial Day Hours: 7,8 & 9AM. No PM classes. We will be offering a 4 week Squat Strength Program in June. If interested, please see Matt or Mariana. The cost will be $35.00 for programming specifically geared for you. Please keep in mind you will be squatting 4X per week, some of those sessions taking…