June 1, 2023

Heavy Day! Power Snatch Wave:3 Rounds1 Rep OTM x 5 min*Start at 65-75% of your 1 RM power snatch and increase 5-10 lbs each min. Reset to 65-75% at the start of each round. Accessory LiftsFor quality:3x 8 L/8 R Split Squats, pick load3x 8 L/8 R Isolated Single Arm Incline Dumbbell Bench Press, pick […]

May 31, 2023

5 rounds, for max reps of::30sec Bike CalorieRest 1 min:30sec Power Clean, 135/95 lbsRest 1 min Post Work3 rounds for quality of:35 Seated Mini Band Leg Curls20 Band Tricep Extensions20 Band Bicep CurlsRest 1:30

May 30, 2023

Grunt Work 5 rounds for time of:Dumbbell Bear Crawl, 50/35 lbs, 50 ftSuitcase Carry, 50/35 lbs, L 50 ft/R 50 ft15 Weighted Sit-ups, 25/15 lbs Goal: Sub 18 mins Post Work3 rounds for quality of:5 R Suitcase Deadlifts, pick load7 R Teapots, pick load9 R Single Arm Kettlebell Hang Cleans, pick load5 L Suitcase Deadlifts, […]

May 27, 2023

“MURPH” – 8amFor time:Run, 1 mi100 Pull-ups200 Push-ups300 Air SquatsRun, 1 mi In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in […]

May 26, 2023

MODIFIED SCHEDULE TODAY…Regular schedule thru 12:15. Open Gym 3-5:30pm (no 4:30/5:30pm classes) Every 1 min for 10 mins1 Squat Snatch @ 60-70% 1RM Every 3 mins for 12 mins do:5 Hang Power Snatches (60-70% 1RM)10 No Push-up Burpees15 Wall Balls, 14/10 lbs, 12/10 ft Post Work3 rounds for quality of:Side Plank, L 20 secs/R 20 […]