Strength/Skill – 8 min E.M.O.M. – Two Power Cleans – 1 Front Squat – 1 Push Press
For 20 minutes, every minute on the minute complete:
3 Weighted strict pull-ups (dumbell)
With remaining time, complete as many air squats as possible
Score is total air squats
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. Strength 5 Min EMOM 2 Push Press + 1 Split Jerk 60-80% of 1 RM split jerk WOD- Crazy 8’s 8 Min AMRAP x 2…
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…
Strength / Skill – Snatch 5 x 1 – For members who feel proficient with the squat snatch – 12 minutes to work up to a heavy single For members who do not feel proficient with the squat snatch – 5 * 3 Squat Snatch – Very Light/Focus on Form and mechanics. 5 min AMRAP…
20 min AMRAP Burpee-Box Jump(24/20)- 1 Power Clean (155/115)-Walking Lunge(15)-Double unders(20)-Sprint back to starting position for burpee. That is one round. (For box jump, jump up, then off other side and a dirty barbell will be anxiously awaiting to cleaned)
Gray sweat shirts are in, as well as men’s T’s. Sale on Black women’s T’s and Sweatshirts. 0-8min 800m run 8 Clean and jerks 95/65 Max HR Push Ups 10-17min 600m run 6 C&J 115/95 Max walking lunges 19-25min 400m run 4 C&J 135/105 max man makers 35/25
Strength/Skill – O.H. Squat 3 x 10 A.M.R.A.P. in 20 minutes: 6 Hang Power Snatch (75#/115#) 9 Pull Ups 15 Wall Balls 20/14 20 Box Jumps 24/20
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440 air squats