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 push ups
15 Air Squats
Strength:
Bench Press
5X5 Increasing weight
100-80-60-40-20
D/U’s
10-9-8-7-6
Power Snatches 95/65
No Yoga this week. Strength/Skill – 5×2 Mid Thigh Snatch 100 Wall Balls……but, before you Wall Ball On the even minute 5 – Burpees On The odd minute 5 – S.D.H.P.’s 75/45
Open WOD 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells
Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner! Strength: Front Squat: 3 reps @ 50% 1RM 3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95+ % 3 rounds for time: 50…
Deadlift 8 sets of 2 build to 85% of 1 RM 20 min AMRAP 25 Pull ups 25 Push Up 50 Heel Touches 5 Wall Climbs
I need a head count for BBQ 12 min EMOM Min 1- 20 Sit Up Min 2- 15 Hollow Rock Min 3- 25 med ball twist 20/14 For time – 100 D/U 3:1 50 Lunges 25 Sq. Snatches 135/95 50 Lunges 100 D/U 3:1
Reminder: NO 5AM classes Thursdays starting the 13th. We will be adding 2 7PM classes, Mondays and Wednesdays. New hours start July 17th. August 5th, we will be doing 31 Heroes. Please visit our FB page to make a donation Strength: Shoulder Press 3-3-2-2-1-1 “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups