Strength/Skill – 15 mins to practice, Handstand’s, HSPU’s HS Walks (Have a partner spot you/walk with you)
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 1.5/1.0 pood
10 Box jumps, 24 inch box
10 Ring dips
IF YOU USE THE ROGUE RINGS HANGING FROM THE CEILING, THE STRAPS GET BACK ROLLED UP AFTER YOU ADJUST THEM.
DO NOT LEAVE THEM HANGING!!!!
Max SDHP 95/65 in 1 minute Max S2O 95/65 in 1 minute Max Medicine Ball Clean 20/14 in 1 minute Max SDHP in 2 minutes Max S2O in 2 minutes Max Med Ball Clean in 2 minutes Max SDHP in 3 minutes Max S2O in 3 minutes Max Med Ball Clean in 3 minutes
Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. Sign up for BBQ at the front desk. Money for Tribal Games is due. 30 min EMOM min 1- 15 Pull Ups min 2- 15…
Brewology tonight at 8:30. Coach Matt’s BD….all are welcome!!! NO 8AM CLASS THIS SATURDAY!!! Strength: Deadlifts 6X6 @ 70-80% Tabata Time: T2B Push Ups Reverse Lunges KBS
Strength: Split Jerk 1-1-1-1-1-1-1 find your 1 RM For time: 21-18-15=12 burpees over the bar power cleans
Did you do your taxes? Strength/Skill – Snatch Balance 5×2 3 R.F.T. 7 Overhead Squats – 125/83 20 Alternating One-Armed Dumbbell Snatch 50 Double-Unders
12 min AMRAP 3 Wall Walks 12 DB/KB Thrusters 5 Row/Row Push-ups (on KB or DB) Strength/Skill – The Matty P Complex x 5 – Power Snatch, OH Squat, Snatch Balance, Mid thigh Snatch (YES SQUAT). Pick a weight you can complete the entire complex with..TECHNIQUE!!!! Pick out one thing you want focus on regarding…