Tuesday, 2-5-19

Strength/Skill – Deadlift – 5-5-3-3-1 “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Walk out/Walk in Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number…

Strength: 12 min EMOM Min 1: 1 strict Press Min 2: 3 Push Presses @ 90% of your strict Press 21-15-9 PUSH PRESS 115#/75# BURPEE BOX JUMPS 24″/20″

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. Warm Up: Every 90sec X 6 sets 5 Pull ups 10…

Need a head count for the BBQ. Please sign up!   Strength: Deadlifts 10 @ 50 10 @ 60 8 @ 75 6 @ 85 4 @ 90 of 1RM For time: 100′ Walking Lunges 75 D/U’s 50 Box Jumps 24″/20″ 25 Push Up 25 Pull Ups 50 Box Jumps 75 D/U’s 100′ Walking Lunges

3RFT 12 Pull Ups 15 Wall Balls 20/14 15 Sit ups 15 Good Mornings 45/33 15 min to find your 1RM Front Squat 10 min EMOM 3 Power Snatches 3 OHS

Be the first person to get straight across or down with Bingo and win a pair of Kryptonite socks!!!   Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday.   Tabata Sit Ups Planks Med Ball Twists 21-18-15-12-9 AAB Hang Power Snatch @ 50% of 1RM