Thursday, 10-24-19
15 min
3 X 8 Bench Press Superset w decline push ups till failure
3 X 10 Incline DB Press superset w 3 X 10 DB Flyes
21-15-9-15-21
Calorie Row
Toes to Bar
Back Squats 135/95
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Day 1 of The Paleo Challenge done. Hope everyone got off to a good start. Strength: Back Squat – 80% 8-8-8 Snatch – 70% 2-2-2-, 75% 3-3-3 Clean & Jerk – 70% 3-3-3, 75% 2-2-2 Then: 4 sets; no rest: 120 S/U’s 20 KB swings 53/35
Wednesday, 1-4-16
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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
Monday, 6-12-17
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Strength: 8min EMOM 3 Deadlifts @ 70% Granite Games 2017 Online Qualifier 12 minute AMRAP 10 hang squat clean (135/95lbs) 10 alt. front rack reverse lunges in place (135/95lbs) 20 chest-to-bar pull-ups
Thursday, 11-27-14
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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
Monday, 4-22-13
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Strength/Skill – 8 min. EMOM – 1 Deadlift – 1 Clean Pull – 1 Power Clean – 1 Jerk. Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14) 60 seconds of 135/95 lb. Power Clean 60 seconds of 24/20 Box Jumps 60 seconds of 95/65 lb. Push Press 60 seconds of…
Tuesday 11-24-15
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Christmas party Saturday, Dec.12th. Strength- Unbroken Deadlifts 15 reps – Lightest weight 10 reps – Heavier than first set 5 reps – Heavier than before 10 reps – Real close to prior set weight 15 reps – Close to second sets weight. (All sets must be unbroken) WOD: You Choose between the three depending on…