Month: May 2015

Monday, June 1st, 2015

STRENGTH & CONDITIONING CLASSES Conditioning Baby Everly WOD 6 Rounds for time of: 13 Box Jumps 19 kb swings 270m run BURN CLASSES 3 rounds, one minute intervals of: max reps 1 hand KB Swing left arm max reps 1 hand KB Swing right arm 10 burpees max reps KB reverse lunge + press left …

Monday, June 1st, 2015 Read More »

Friday, May 29th, 2015

STRENGTH & CONDITIONING CLASSES Strength Deadlift 1 rep day 5@60%, 5@75%, 3@85% 1 @90%, 1@PR Conditioning 3 rounds 5 deadlifts (225#/155#) 7 toe to bar 9 burpees BURN CLASSES Stations 5 rounds 30 secs on, 30 seconds rest, max reps at each station of: Pull Up Box Jump Burpee Jump Rope/DU one minute rest between …

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Thursday, May 28th, 2015

STRENGTH & CONDITIONING CLASSES Strength Push Press 1 rep day 5x @ 60%; 5x @ 75%; 3x @ 85% 1@90%. 1@PR Conditioning 10-9-8-7-6-5-4-3-2-1 Push Press (135/95) Box Jumps (24/20)  

Monday, May 25th, 2015

Memorial Day Murph 1 mile run 100 pullups 200 push ups 300 air squats 1 mile run 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 …

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Friday, May 22nd, 2015

STRENGTH & CONDITIONING Conditioning Teams of 2, 1 person working at a time 2 rounds, 3 min stations, 1 min rest b/w stations Heavy KB Swings Assault bike Wallball Sit-ups Row (cal) BURN CLASSES Fun Friday . . . . .

Thursday, May 21st, 2015

STRENGTH & CONDITIONING Strength Back Squat 1 rep day 5x @ 60%; 5x @ 75%; 3x @ 85% 1@90%, 1@PR Conditioning 400m run, 40 wall ball 400m run, 30 wall ball 400m run, 20 wall ball  

Wednesday, May 20th, 2015

STRENGTH & CONDITIONING Warm Up Power Clean Conditioning Baby Tegan WOD: 10 rounds 7 DB Snatch 5 Power Clean 18 DU BURN CLASSES 3 rounds for time of: 400 meter run 30 Double Kettlebell Swing 30 Double Kettlebell Overhead Squat

Tuesday, May 19th, 2015

STRENGTH & CONDITIONING CLASSES Strength Bench Press – 3 rep day 3@50%, 3@55%, 3@65% 3@75%, max @85% Conditioning 3 rounds for time of: 7 renegade rows 14 box jump overs (24″/20″) BURN CLASSES For time: Alley run 50 Dumbbell Thrusters (35#/25#) Alley Run 50 Jumping Lunges Alley Run 50 Lateral Hops Alley Run  

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