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:
EMOM X 5
5 Strict presses @ 77.5% of 1 RM
5 RFT
6 Deadlifts (315/225)
6 Ring Push Ups
5 Power Cleans (225/135)
5 Chest to Bar
4 Strict HSPU’s
4 Muscle Ups (scale Jumping M/U’s or Dips)
Scale as needed
You may share bars
Strength: 1 Strict Press + 2 Push Presses + 3 Push Jerks X 5 12 MINUTE AMRAP 5 PUSH PRESS 135#/95# 10 BOX JUMPS 24″/20″ 30 DOUBLE UNDERS
Strength: 20 min to find your 1RM C&J rest 10 min “Grace” For time 30 C&J’s 135/95
Strength: Front Squat – 2×7 Empty Bar 3×5 @50% 1×3@65, 70, 75% 2×3@80% For time: 20-18-16-14-12-10-8-6-4-2 Alt DB Snatch 50/35 10-9-8-7-6-5-4-3-2-1 TGU 50/35
Strength: Snatch Grip Deadlift 5X3 @ 110% of Snatch 4RFT 30 KBS 24/16kg 12 Pistols 12 Dips Rest 1:1
Happy Birthday Coach Matt!!! 2 RDs 10 BB Snatch Grip High Pull 10 BB Power Snatch 10 BB Hang Sq. Snatch EMOM x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-70%) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (70-80%) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (80-85%)…
Strength – Thrusters 5×5 W.O.D. – 5 R.F.T. 16 D.B. Split Landings 21 Hollow Rocks 26 Medicine Ball Cleans