” The Aftermath”
Push jerk:
5-5-5-5-5
Please note on Tuesday, November 30th, the last class will be 6 p.m.
“Diane”
21-15-9 reps of:
Deadlift 225/185 155/125 115/85
Handstand push-ups or variations
Cool down:
Tabata double unders
Please note on Tuesday, November 30th, the last class will be 6 p.m.
Please make sure you reserve your spot for the Jolly 51 on May 12th. Mandatory donation is $20.00. JC’s that night…. E2MOM for 12 min 3 Tempo Back Squat + 1 Back Squat tempo= 42X2 *4 second descend, 2 second at bottom, explode up, 2 second hold at top* (The 2 second hold at…
Strength/Skill – HBBS 1×5@70%, 1×5@80%, 1×2@85%, 1×3@90%, 1×1@100% 10 – Deadlifts 225/185 20 – Pull-ups 30 – Box Jumps 24/20 40 – KB Swings 53/35 50 – D/U’s 40 – KB Swings 53/35 30 – Box Jumps 24/20 20 – Pull-ups 10 – Deadlifts 225/185
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…
Strength – Push Press 4-4-4-4 5 R.F.T. 15 Thrusters 95/65 15 Bar facing burpees The days results!!
E2MOM for 14 min 2 Clean Pulls + 2 Power Cleans + 2 Hi-Hang Power Cleans Start light and build over the 7 sets 1 – 10 Burpee to Target Muscle Up *12 min Cap*
Strength: Power Clean + 2 Hang Power Clean + 3 Front Squat build to heavy complex over 6 set 5×8 DB Bench Press 8 Min AMRAP 35 D/U 10 DB Power Cleans 45/30