Thursday 9.13.18
• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell […]
Wednesday 9.12.18
BENCHMARK WEEK • Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring […]
Tuesday 9.11.18
BENCHMARK WEEK • Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring […]
Monday 9.10.18
BENCHMARK WEEK • Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring […]
Saturday 9.8.18
REMINDER: • Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the […]
Friday 9.7.18
Essentials: A. 4 Sets Barbell Hip Thrust x 10 reps On the 2:30 min Mark Build to a Heavy final set B. 4 Rounds Dumbbell Hang Squat Clean x 7 reps Single Unders x 50 reps Fitness: A. 4 Sets Barbell Hip Thrust x 10 reps On the 2:30 min Mark Build to a Heavy […]
Thursday 9.6.18
Essentials: A. 12min Shoulder Rotation drills x 10 per side per drill Pallof Press x 15 per side B. 20min EMOM 1. Sled Drag x 50ft 2. Bike x 30 sec @65/55 rpm 3. Farmers Carry x 100ft 4. Battle Rope x 75 reps Fitness/Performance: A. 12min Shoulder Rotation drills x 10 per side per […]
Wednesday 9.5.18
Essentials: A. 15 min EMOM 1. Double Dumbbell Front squat x 8 reps Build in weight 2. Wall Walk Attempts x 2-3 reps 3. Active recovery x 1min (Bike /ski / row/ run @low effort) B. 5 Sets 60 sec AMRAP Rope Sit to Stand x 6 reps Wall Ball x Max Rep Remaining Time […]
Tuesday 9.4.18
Essentials: A. 15 min EMOM 1. Turkish Get Up x 1 rep per Arm with DB 2. Dumbbell Power Snatch x 5 reps Per Arm 3. Dumbbell Overhead Step Back Lunge x 5 reps per Arm B. For Time: Barbell Overhead Step Back Lunge x 10 reps Bar Facing Burpee x 20 reps V-Ups x […]
Monday 9.3.18
Murph Who is Murph? 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 honor of the focused warrior and great American […]