Wednesday: 8 and 9AM classes only.
Friday: 9AM Class, 4 and 5PM Class.
Strength:
Box Squats 6X3 @70% of 1RM
For time:
100 Double-unders
Then, Five rounds of:
10 Power Cleans 155/115
10 front squats 155/115
10 Handstand push-ups
Then, 100 Double-unders
Closed Thanksgiving. Friday 9 and 10am classes only! Strength: Weighted pull ups 8X3 Partner WOD 5 Rounds each 21 Weighted Sit Ups 45/35- Partner Plank Hold 7 Deadlift 225/185 Partner Rests 5 Hang Power Clean 155/115. Partner KB Hold in the front rack position.
Strength – 5-5-3-3-1 Tabata alot of stuff!! KB Swing 53/35 Push-ups (Hand release) Squats (medicine ball required, we WILL ALL break 90) Sit-ups (bring towel or butt pad)
Strength: Deadlift 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% 2 @ 90% -Partner WOD- AMRAP 20: Partner 1: 500m Row Partner 2: AMRAP: 12 OH Plate Lunges 12 Box Jumps 12 Pull Ups * Partner 1 Rows, while Partner 2 does AMRAP. When P1 is done with…
No Classes Saturday. We will be doing the Stan Wong 5K in E. Moriches. 7X1 3-Position Snatch – heaviest possible, rest 60 sec. *Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh….
Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp 12 min Alt EMOM: Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 72% of 1RM Front Squat (Both Lifts) 18 min AMRAP 10 Ring Dips 20 DB Snatch 50/35 30 Walking Lunges (no weight)…
Tomorrow there is a run in the workout so please bring appropriate attire. Strength/Skill – Clean High Pulls 75%x3x2, 80%xx3x2, 85%x2 For time: 135/95 pound Thruster, 15 reps Run 200 meters 95/65 pound Thruster, 20 reps Run 400 meters 65/45 pound Thruster, 30 reps Run 800 meters